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
- Cooking Time 2 - 3 mins
- Yields 8 servings
Preparation
What You Need
1 can (19 oz/540 mL) chickpeas, drained and rinsed
1 small clove garlic (optional)
1 cup (250 mL) packed fresh baby spinach
1 cup (250 mL) shredded old Canadian Cheddar or Canadian Havarti cheese
3 tbsp (45 mL) freshly squeezed lemon juice
1/4 tsp (1 mL) pepper or hot pepper sauce
1/4 cup to 1/2 cup (60 - 125 mL) water (approx.)
Baby carrots, carrot sticks or other raw vegetables pieces
Instructions
In a food processor fitted with a metal blade, combine chickpeas, garlic (if using) 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.
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.
Serve with carrots for dipping.
View the latest tips or add one of your ownNutritional Info
Per serving
Energy: 159 calories
Proteins: 7 g
Carbohydrates: 21 g
Fat: 6 g
Fibre: 4.5 g
Sodium: 323 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient and % DV*
Calcium: 13 % / 146 mg
Vitamin A: 51 %
Folate: 29 %
VitaminB6: 23 %
VitaminC: 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.
Latest Tips
Our 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.
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