Rainy Day Spinach Dip |
When kids are watching TV, they can lose track of how much they’re putting away. So when a rainy afternoon comes along, just set down a bowl of Rainy Day Spinach Dip and some raw vegetables. They’ll love it, even if they know it’s good for them !Ingredients
- 1 can (19 oz/540 mL) chickpeas, drained and rinsed
- 1 cup (250 mL) packed fresh baby spinach
- 1 cup (250 mL) shredded Canadian Havarti cheese
- 1/4 cup (50 mL) freshly squeezed lemon juice
- 1/4 tsp (1 mL) pepper or hot pepper sauce
- 1/2 cup (50 mL) water (approx.)
- Salt and pepper to taste
- Baby carrots or any other raw vegetables (celery, cauliflower, broccoli, peppers, etc.)
- Variety of bread (mini-pita bread, nan bread, etc.)
- 1/4 tsp (1 mL) clove garlic (optional)
Directions
- Use a food processor fitted with a metal blade to combine chickpeas, garlic (optional) and spinach. Pulse until chickpeas and spinach are finely chopped, scraping the sides of the bowl, if necessary.
- Add cheese, lemon juice and pepper and pulse until blended. Gradually add enough water to thin the dip to desired consistency. Transfer to a serving bowl.
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 veggies and breads for dipping.
Tips:
The dip can be prepared, covered and refrigerated for up to 2 days. Add more water before serving if it gets too thick. Orange juice can be used in place of the lemon juice.
Nutritional information:
Per serving:
Energy: 122 Calories
Protein: 6 g
Carbohydrate: 16 g
Fat: 4 g
Fibre: 3.0 g
Sodium: 308 mg
Here are the key nutrients provided by a serving.
Nutrient % DV*
Calcium: 9 % / 96 mg
Folate: 24 %
Vitamin B6: 18 %
Vitamin B12: 16 %
Zinc: 12 %
Recipe and Photo courtesy Dairy Farmers of Canada.
Visit dairygoodness.ca for more recipes.
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miranda | April 30, 2011 at 7:03 pm - §
sounsd good does it have peanuts