Each week I tend to cook up some type of beans. This week I soaked and cooked white beans. To do this I soaked my small white beans in water for about 7 hours (I usually just let them soak over night), then I boiled them in fresh water for 30 minutes. They are on the smaller size so cooking time is shorter than with black beans or chickpeas.
I hadn’t really thought about what I wanted to do with them specifically until I saw a jar of marinated artichokes in my fridge. Instantly I knew I was in need of some artichoke and white bean dip.
Artichoke and White Bean Dip
In the food processor went the ingredients:
1 1/2 cups cooked white beans
1 cup marinated artichoke hearts
2 tbsp plain greek yogurt
1 stalk of garlic greens, chopped
a few grinds black pepper
a pinch of sea salt
1 tsp rosemary, crushed
I pulsed for about 20 seconds, scrapped down the sides and pulsed for about 10 more seconds. All of the ingredients combined nicely into a semi-smooth spread.
One of the dip’s stars, the white beans (as with many other beans) are full of fiber, a great source of vegetarian protein, and have remarkable amounts of folate (vitamin B9), tryptophan (an essential amino acid) and manganese (an essential trace mineral needed for bone development and maintenance of strong bones).
Artichokes, star number 2 of the dip also comes in great nutritional stats. They are a low calorie treat and contain an impressive amount of potassium (works with sodium to maintain the body’s water balance), and is also a good source of vitamin C, folate, magnesium (helps maintain regular muscle contractions) and dietary fiber.
The dip is a great way to include just a few of the wonderful benefits of beans and artichokes.
While Jacob’s chicken casserole was bubbling away in the oven I quickly made myself a warmed grilled sandwich filled with my artichoke and white bean dip, some grated parmesan cheese and shredded spinach in my favorite seedy bread (dave’s killer bread).
The warmed dip along with the crunchy bread hit the spot. The italian sweet potato wedges on the side didn’t hurt either 🙂