Quick and Nutritious Spinach Dip
This is a colourful dip that is full of good nutrition and energy. It's so simple to make, it is perfect for a family snack. And, it is so tasty, your family will be asking for more vegetables!
- Course Sauces, Dips & Spreads
- Prep. Time 10 mins
- Yields 8 servings
Preparation
What You Need
Instructions
In a food processor fitted with a metal blade, combine chickpeas, garlic and spinach. Pulse until chickpeas and spinach are finely chopped, scraping sides of bowl if necessary.
Add cheese, lemon juice and pepper and pulse until evenly combined. Gradually add enough of the water to thin the dip to desired consistency.
Transfer to a serving bowl. Serve with carrots for dipping.
Serve with carrots for dipping.
Tips
If you have a shredding blade on your food processor, use it to shred the cheese first and transfer the cheese to a bowl then switch to the metal blade to puree the dip. There's no need to wash the food processor bowl in between.
The dip can be prepared, covered and refrigerated for up to 2 days. Add more water before serving if it gets too thick. It can be served cold or warmed up.
Orange juice can be used in place of the lemon juice.
For a warm dip: transfer to a small baking dish. Bake in preheated 350 °F (180 °C) oven or toaster oven for about 20 minutes or until warmed through.
To microwave, transfer to a microwave-safe bowl and microwave on Medium (50 %) power for 2 to 3 minutes, stirring once, or until warmed through
View the comments for this recipe and share one of your own!2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
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Nutritional Info
Per serving
Energy: 159 CaloriesProtein: 7 g
Carbohydrate: 21 g
Fat: 6 g
Fibre: 4.5 g
Sodium: 323 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient (% DV)*
Calcium:
13 %
/
146
mg
Vitamin A:
51 %
Folate:
29 %
Vitamin B6:
23 %
Vitamin C:
16 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca
-
mira
July 14th, 2011
you can replace yogurt as a subsitude of cheese as same quantity of cheese.
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