RECIPE: Heart healthy spinach artichoke dip

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SPRINGFIELD, Mo. Spinach-Artichoke White Bean Dip
Courtesy: Dietitian Lindsay Sparks of Mercy Hospital
Serving: 6
Serving size: ¼ cup

• 1 tablespoon olive oil
• ¼ cup diced yellow onion
• 1 cup diced canned low-sodium artichoke hearts
• 2 cups packed fresh baby spinach
• 1 cup Garlic White Bean Dip (see recipe below)
• ¼ cup, plus 1 tablespoon shredded Parmesan cheese, divided
• 1 teaspoon lemon juice


1. In a nonstick skillet over medium-high heat, add olive oil and onion and sauté until onion is
tender and translucent (about 2 to 4 minutes). Stir in artichoke hearts and spinach. Continue to
sauté until spinach is wilted and artichokes are warm (about 2 minutes).

2. Stir in bean dip and ¼ cup Parmesan cheese. Sauté for 2 to 3 minutes, until cheese is melted and dip is warm. Stir in lemon juice and turn off heat.

3. Transfer to a serving bowl and garnish with remaining Parmesan cheese.

Garlic White Bean Dip
• 1 tablespoon olive oil
• 3 minced garlic cloves
• 1 15 oz can drained and rinsed low sodium cannellini beans
• 1 tablespoon lemon juice
• 1/4 teaspoon black pepper
• 1/8 teaspoon sea salt


1. Add olive oil, garlic, beans, lemon juice, pepper and salt to a food processor. Puree on high
for 1 to 2 minutes until smooth, scraping down the sides of the bowl with a rubber spatula as

Nutrition per Serving
Calories: 98
Total fat: 6 gm
Sat fat: 1 gm
Sodium: 129 mg
Carbohydrates: 9 gm
Fiber: 3 gm
Sugar: 1 gm
Protein: 4 gm

Recipe adapted from Food & Nutrition Magazine