Drumrolls please…With this easy spinach artichoke dip I include for the first time artichokes in a recipe. Since I’ve done my extensive research on high fiber foods some months ago I knew I needed an easy way to implement these fibrous vegetables in my nutrition.
See…on my Top 10 List of fiber rich vegetables, artichokes are ranking number one (check chart at the end of this blog post).
Why it took me so long + shortcut
I bet you’ve seen them already. You know, these green, brown, purple vegetables, which remind me a bit of thistles. And in fact artichokes are flower buds of a large, perennial thistle plant that produces bright flowers.
I dared to bake them in my oven only once so far and it was a mess. First I had to remove the hard leaves, then scrape out the hay before I could clean the artichoke base. Don’t ask me about the baking result…
To simplify this recipe I’ve used a jar with marinated artichokes as perfect shortcut. When they offer them from time to time at Aldi I buy them in a bulk.
Heads up: While marinated artichokes are good sources of fiber, vitamins C and A, you should still enjoy them in moderation. As they are high in oil and sodium, I recommend draining them thoroughly before combining with the dip.
Easy spinach artichoke dip with everything at hand
What makes this dip especially simple for me is that I have most of the main ingredients always at home. So there is no need to rush to the grocery first:
- BPA-free cans of white beans in my pantry or cooked white beans in my freezer
- Frozen spinach pellets in my freezer (from Aldi)
- jars of artichokes in my pantry (from Aldi)
- cashews in our nut drawer (in case they are out I use almonds instead)
- nutritional yeast (with a vegan daughter you have always nutritional yeast at home…)
Whether warm or cold, this creamy and easy spinach artichoke dip is a great companion for whole grain crackers, bread or for a barbecue.Print
Easy spinach artichoke dip recipe
A delicious, plant based dip
- Prep Time: 10
- Cook Time: 5
- Total Time: 15
- 3/4 cup cashews, soaked at least 2 hours
- 1/2 BPA-free can of white beans, rinsed and drained
- (you can use the remaining beans as a protein-rich salad topping)
- 2 tablespoons nutritional yeast
- 1 tablespoon lemon juice
- 1 onion, chopped
- 2 cloves of garlic, minced
- 16 oz. /450 grams frozen spinach, thawed
- 1 jar (12 oz. / 340 grams) of artichokes hearts, drained and roughly chopped
- salt (optional)
- red pepper flakes
- Mix white beans in a blender or food processor together with the cashews, the nutritional yeast, and the lemon juice.
- Put aside.
- Sauté the onion in some oil or water over medium heat for about 2 minutes.
- Add the garlic for a minute.
- In the next step add the thawed spinach and cook for 3 more minutes.
- Stir in the artichokes and add the white bean cashew mixture.
- Season with salt (optional), pepper, and red pepper flakes.
- Serve with whole wheat crackers.
- You can also use 4 cups of fresh spinach instead.
- Serving Size: 3
Health benefits of artichokes
As a traditional herbal remedy, artichokes:
- promote digestion,
- lower cholesterol levels,
- stimulate fat digestion,
- support the activity of bile and
- regenerate the liver.
This is something the Romans already took advantage of. Artichokes contain flavonoids and the bitter component cynarin.
To ensure that the substances work properly, it is perfect to eat them before the main course itself.
This is the reason why artichokes are often served as antipasti in Mediterranean countries. If you combine them in a dip like in this recipe you have also an optimal starter before a regular meal.
I mentioned in the beginning that artichokes are fiber rich vegetables. You can see the proof in the following chart, where they lead the ranking list.
Click here for more charts of high fiber foods including some important studies.
Buying tip for marinated artichokes in a jar
If you can choose between artichokes marinated in sunflower oil and olive oil, I recommend that you buy jars with olive oil. The reason: Sunflower oil contains significantly more omega 6 fatty acids, which can promote inflammatory processes when in an unbalanced ratio to omega 3.
My best artichoke spinach dip ever (until then) I’ve eaten in a hard rock cafe in Heidelberg many years ago. I suppose it was neither dairy-free nor clean. And yet I’m proud to say that my plant based, vegan spinach artichoke dip can easily compete with the one served in the Hard Rock Cafe.