less then a 1/4 of the calories of regular spinach artichoke dip with only 29 calories per serving! This dip is low in calories but very high in flavor, dairy free and guilt free with spinach, artichokes, garlic white beans and a few secret ingredients to bring it all together :)
difficulty level: beginner
prep time: 10 minutes
cook time: 25 minutes
- food processor
- 12" non stick pan
what you need:
- 4 heaping cups finely chopped raw cauliflower
- 1 bag frozen artichoke hearts (12 oz) thawed
- 2 large garlic cloves minced or grated on a micropane/cheese grater
- 10 oz fresh spinach (8 cups packed)
- 1 tbsp + 1 tsp avocado oil any high heat cooking oil will do, though i do not recommend coconut oil for this.
- 1 tsp extra virgin olive oil
- 1 tbsp gluten free flour, i used Bob's Red Mill 1 to 1 Gluten free baking flour (you can find on Amazon) any finely ground flour will do.
- 1 cup + 3 tbsp broth, divided. i recommend no-chicken broth by Imagine brand for this recipe, you can find this in most health food stores and of course... Amazon :)
- 1/2 tsp salt divided in 2
for dip base:
- 2 tbsp quick soaked cashews drained. pour boiling water over cashews and let sit a minimum 45 minutes
- 1/2 cup canellini beans drained
- 4 tbsp dry nutritional yeast (inactive dried yeast) you can find this in health food stores and on Amazon, this is a great ingredient to add a cheesy flavor in a dairy free low calorie way. I like Braggs brand.
- 2 tbsp shiro miso. you can find this in health food stores and on Amazon.
- 8 pitted green olives
- 1 tbsp lemon juice
what to do:
- steam cauliflower in a steamer for 20 minutes (if not using steamer, drain cauliflower well once cooked).
- preheat non stick pan on medium heat
- mix minced garlic with 1 tsp olive oil and 1 tsp avocado oil & 1/4 tsp salt in a small ramekin
- add garlic oil mixture to pan, saute 45 seconds
- add 3 tbsp broth and spinach, bring heat up to medium high, cook stirring well for 3 minutes.
- remove spinach garlic mixture into a colander/strainer, drain it over the thawed artichoke hearts, the spinach liquid had a rich garlic flavor, why waste it :) set spinach aside
- spray pan with cooking spray and add artichoke hearts, cook on medium high 7 minutes stirring continuously.
- remove artichoke hearts, put them with the spinach.
- put the pan back on the heat, on medium low. add 1 remaining tbsp avocado oil, sprinkle 1 tbsp of flour onto oil, mix well to avoid clumps, cooking the *roux for 2 minutes. *A Roux (pronounced "roo") is a mixture of white flour and a cooking fat (oil) that is used to thicken sauces, stews etc.
- add 1 cup broth, increase heat to medium high stirring well to "melt" clumps, it will thicken within 1 minutes, reduce heat to medium continue cooking 2 more minutes.
- cauliflower should be ready by now, add it to the thickened broth with remaining 1/4 tsp salt, stir well, cooking 3 minutes more.
- put all "dip base" ingredients in food processor, whirl away until very smooth.
- add cauliflower and thickened broth mixture to food processor, whirl away, stop scrape down sides and whirl again until very smooth.
- chop up spinach and artichoke hearts; i like doing this with a knife and not the food processor because it creates a chunkier rustic texture.
- transfer processed dip into large Tupperware, fold in chopped up artichoke hearts and spinach, and voila!!!
this is such a flavorful and versatile dish, you can eat it cold, or hot sprinkled with vegan Parmesan and cooked under broiler for 3 minutes (as shown in picture).
This can even be eaten as a vegetable side dish by adding extra spinach, or used as a low calorie white sauce for pasta or pizza.