Artichoke and white bean dip

27 Apr

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 🙂

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9 Responses to “Artichoke and white bean dip”

  1. Katie @ Health for the Whole Self April 27, 2010 at 5:52 am #

    Hmmmm that dip sounds delicious! I love using bean dips as a sandwich filling!

  2. Erica April 27, 2010 at 6:00 am #

    Great combo….like a much healthier version of the dip you get out at restaurants!

    We are growing tomatoes, squash (2 kinds), jalapeno peppers and maybe strawberries or other fruit! I hope it turns out, hope yours does too 😉

  3. Megan @ The Oatmeal Diaries April 27, 2010 at 10:34 am #

    This dip sounds delish! I’m saving the recipe 🙂

  4. Andrea@WellnessNotes April 27, 2010 at 11:59 am #

    The dip sounds delicious! And I like that you cook beans each week. I’ll have to cook more beans! 🙂

  5. Swanky Dietitian April 27, 2010 at 2:20 pm #

    That dip sounds divine! And in the sandwich, oh my gosh, sounds delicious!

  6. The Candid RD April 27, 2010 at 5:28 pm #

    Oh yeah, this sounds like perfection! I never make any dips, but I really should, especially now that I have a Magic Bullet that comes with tons of fun dip recipes. Artichokes and beans are just such a great combination!

  7. Nicole April 27, 2010 at 6:46 pm #

    That sounds like the perfect addition to a boring’ole sammie! I love it! And easy too – bonus!

  8. Lauren @ Eat, Drink, and Be Hopeful April 28, 2010 at 6:27 am #

    I love how easy it is to make dips and hummus with the food processor. I’ve actually never soaked my beans or used any beans besides the ones in the can. Is there a difference in health benefits? The spread sounds so good though!

    • Heather April 28, 2010 at 4:43 pm #

      Lauren, the sodium level is dropped down a ton when you cook your own beans. When I don’t have time to cook my own beans I just make sure to rinsed the canned beans a lot.

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