Artichoke Spinach Dip – Vegan
Meal: 39 cal Protein: 4 g Carbs: 4 g Fat: 1 g
Traditional spinach artichoke dip is not a healthy starter. A typical order has about 1,600 calories, 100 grams of fat, and 2,500 milligrams of sodium. The trouble is the cream base, which is loaded with saturated fat. This version is lightened by changing the ratio of vegetables to cream and cheese. Plus, we’ve created a combo of mayo and mustard to cut the calories even further. But you’ll notice that we haven’t given up on flavor at all – the mustard gives this dip a nice bite and it’s enhanced further with all the fresh herbs and dried spices.
The secondary issue this dip presents is how it’s eaten. Even if we create a lightened version of the dip, we still have the problem the bread bowl or tray of crackers creates. Here are some much lighter serving options. And note, with the new veggie to cream ratio in this dip – it makes an excellent side dish to many different meals.
Artichoke Spinach Dip - Vegan
Serving size 2 Tbsp 39 cal Protein: 4 g Carbs: 4 g Fat: 1 gIngredients
- 12 oz Frozen Spinach or Kale, Defrosted & Drained
- 14 oz Canned Artichoke Hearts , drained
- 1 bunch Parsley , chopped
- 1 Shallots , chopped
- 12 oz Tofu , drained
- 1 Tbsp Onion Powder
- 1-2 Tbsp Garlic
- 1 Tbsp Oregano
- 1 Tbsp Smoked Paprika or 1 Tsp Cayenne Pepper
- ½ C Nutritional Yeast
- Sea Salt & Pepper
Directions
- Mix all ingredients except cheese in Blender/Food Processor.
- Pulse into mostly smooth, but nut pureed.
- Spread in baking dish and top w/a sprinkle of Oregano and Smoked Paprika.
- Preheat oven to 375F.
- Bake for 20-25 minutes (option 1), 15-20 minutes (option 2), or until the top is lightly browned.
