Spinach and White Bean Dip with Crudités
A creamy, lemony spinach-and-white-bean dip served with crisp raw veggies, layering two plant iron sources into one bright Mediterranean snack. Iron is the star here, with vitamin C from lemon and bell pepper to help your body make the most of it.
- Prep
- 10 min
- Cook
- 5 min
- Total
- 15 min
- Servings
- 1
Ingredients
- 120gfresh spinach (about 4 large handfuls)
- 120gcanned white beans (cannellini), drained and rinsed
- 1tbspfresh lemon juice
- 1clovegarlic, minced
- 1.5tbspextra-virgin olive oil
- 1tbspwater (to loosen, as needed)
- 1pinchsalt
- 1pinchblack pepper
- 1mediumcarrot, cut into sticks
- 0.5mediumcucumber, cut into sticks
- 0.5mediumred bell pepper, sliced
Instructions
- 01
Warm 0.5 tbsp of the olive oil in a small pan over medium heat. Add the minced garlic and cook for about 30 seconds until fragrant, not browned.
- 02
Add the spinach and cook for 2-3 minutes, stirring, just until fully wilted. Remove from heat and let it cool slightly.
- 03
Add the white beans, wilted spinach and garlic, lemon juice, the remaining 1 tbsp olive oil, salt and pepper to a blender or small food processor.
- 04
Blend until creamy, adding the water a little at a time until you reach a smooth, dippable texture. Taste and adjust lemon and salt.
- 05
Scrape the dip into a small bowl and arrange the carrot, cucumber, and red bell pepper sticks alongside for dipping.
Nutrition (per serving)
- Calories
- 355kcal
- Protein
- 13g
- Carbs
- 30g
- Fat
- 19g
- Fiber
- 11g
- Selenium
- 3mcg
- Zinc
- 2mg
- Iron
- 8mg
- B12
- 0mcg
- Iodine
- 7mcg
- Sodium
- 360mg
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