Jan 28, 2021

White Bean and Artichoke Heart Dip

This white bean and artichoke heart dip is loaded with bright fresh flavors. It's super easy to make and it's a flavorful and nutritious snack. 

White Bean and Artichoke Heart Dip with whole grain cracker





This white bean and artichoke heart dip recipe is a revamp of the typically mayonnaise or cream cheese loaded version. Instead of mayonnaise, the recipe combines nutritious and protein rich white beans with Greek yogurt to add all of the creaminess you crave in an artichoke dip. 

The beans add lots of protein and fiber, plus, artichoke hearts are high in vitamin C and K. 

In addition to the beans, artichoke hearts, and Greek yogurt, this dip includes the fresh flavors of garlic, lemon juice, fresh parsley, and scallions.  

While I'm not into following or chasing whatever the diet du jour is, I do love it when delicous and satisfying food is also nutritious and lightened up. 

As Oscar Wilde and Julia Child both said, "everything in moderation, including moderation."

White Bean and Artichoke Heart Dip with pita chips




This bean and artichoke dip recipe is super easy to make. 


Tips for making this white bean and artichoke heart dip recipe: 


I used canned cannellini beans for this recipe, but you can also use great northern or navy beans. Be sure to rinse them well in water to remove any excess sodium, and reserve two tablespoons of the liquid from the can. 

For the artichoke hearts, you can either use jarred marinated artichoke hearts or canned or jarred artichoke hearts packed in water. I used marinated artichoke hearts but either option is fine. 

You can make this dip up to two days in advance. In fact, the flavors actually improve if you make it in advance. 

About 30 minutes to an hour before serving this, remove it from the refrigerator to take the chill off of the dip. Right before serving, drizzle a little bit of extra virgin olive oil over the top and sprinkle it with some chopped artichoke hearts and sliced scallions. 

Serve this dip as part of a crudités platter, with whole grain and/or seed-filled crackers, or pita chip thins for a lightened up nutritious snack. 



White Bean and Artichoke Heart Dip in a bowl





Welcome to Progressive Eats, our virtual version of a Progressive Dinner Party. This month’s theme is about making favorite recipes more nutritious, and our host is Susan who blogs at The Wimpy Vegetarian.


Progressive eats logo


If you’re unfamiliar with the concept, a progressive dinner involves going from house to house, enjoying a different course at each location. With Progressive Eats it’s a virtual party. The host for the month chooses the theme and members share recipes on that theme suitable for a delicious meal or party. 

Then you can hop from blog to blog to check them out. So come along and see all of the delicious and inspired dishes!

Extra Nutritious Versions of Favorite Dishes

Cocktail

Appetizers

Main Courses

Sides




White Bean and Artichoke Heart Dip Recipe

White Bean and Artichoke Heart Dip Recipe
Yield: 8 servings
Author: Karen's Kitchen Stories
This white bean and artichoke heart dip is loaded with bright fresh flavors. It's super easy to make and it's a flavorful and nutritious snack.

Ingredients

  • 1 teaspoon lemon zest
  • 2 tablespoons lemon juice
  • 1 garlic clove, minced
  • 1 (15 ounce) can cannellini or navy beans, 2 tablespoons or the liquid reserved and the beans rinsed
  • 14 to 15 ounce jar or can of artichoke hearts, marinated or packed in water, rinsed and patted dry, with two hearts chopped and reserved. 
  • 1/4 cup fresh flat leaf parsley leaves
  • 1 large scallion, thinly sliced, with the dark green part separated from the white and light green part. 
  • 3/4 teaspoon salt
  • 1/4 teaspoon ground fennel seeds
  • Pinch of cayenne pepper
  • 1/4 cup plain 2 percent Greek yogurt
  • Drizzle of extra virgin olive oil

Instructions

  1. Combine the lemon zest, lemon juice, and the garlic in a small bowl and let it rest for 15 minutes. 
  2. Add the lemon and garlic mixture, the white beans, the reserved liquid, the artichoke hearts, parsley, white and light green parts of the scallion, the ground fennel, and cayenne to the bowl of a food processor. 
  3. Pulse the mixture about 10 times and scrape down the bowl. Process the mixture until smooth, about 1 minute. 
  4. Add the yogurt and process for about 30 seconds. 
  5. Move the mixture to a serving bowl, cover, and let sit at room temperature for 30 minutes for the flavors to meld. 
  6. Chop the reserved artichoke hearts and sprinkle them over the dip, along with the dark green parts of the scallions. 
  7. Drizzle with the olive oil. 

Calories

60

Fat (grams)

.5

Sat. Fat (grams)

0

Carbs (grams)

10

Fiber (grams)

2

Net carbs

5

Sugar (grams)

.5

Protein (grams)

4

Sodium (milligrams)

255.50

Cholesterol (grams)

0
Any nutritional data I provide is an approximation and actual dietary information can vary based on ingredients and portion sizes. This data is calculated by my recipe card.
dip, white beans, artichoke hearts
appetizers
American
Did you make this recipe?
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Recipe adapted from Nutritious Delicious by America's Test Kitchen



12 comments:

  1. YUM! I'd just sit with a bowl, some crackers and veggies, and make this my lunch!!

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  2. This looks absolutely perfect!! I'm saving this one to make for Super Bowl Sunday!!

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  3. This is going to be a great change from our usual hummus and chips. I've grown to love white beans in Italian food and this dip will just expand my use of them.

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  4. I absolutely love using beans in dips and this one with the artichoke hearts is beautiful, healthy, and delicious!!

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  5. This is a great idea; I shy away from my favorite artichoke dip because of all the calories, what a fantastic way to modify something but not forgo good taste too. I'm with you Karen; I want the goodness but refuse to be led through a variety of 'diets' so this is the perfect example of making something healthier without losing flavor. Win win!!

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  6. What a great delicious dip! This is packed with nutrition. I love artichikes. I have a can of this and thought to make something for another event but I guess I would love to make this instead! Thanks for the recipe.

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  7. I'd gobble this dip up! Using white beans in dip is something I love to do. So hearty and delicious.

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