Put down the Queso! We have a tasty healthy chip dip for all occasions! We whip up a heart-healthy twist on a favorite comfort food dip.
Put down the Queso! We have a tasty healthy chip dip for all occasions! Artichoke and Hummus make an amazing combination and both a loaded with a bunch of nutrient essentials. Artichoke is known for its abundance of fiber which does wonders for digestion. Hummus is made up mostly of chickpeas which is a great source of protein, hummus does contain a lot fat but it is the heart healthy unsaturated fat.
In this episode of Eating by Heart, Colombe whips up a heart-healthy twist on a favorite comfort food dip. Starting with a basic hummus, Colombe jazzes it up by adding spinach and artichoke, making this dip not only healthier but high in fiber and protein. This is a great way to help cut out some junk food in your life, eating healthy doesn’t have to taste bad.
- 1 large clove pre-roasted garlic
- ⅔ cup precooked baby spinach (½ pound raw)
- 1 (14 ounce can) artichoke hearts
- ¼ teaspoon salt
- 2 ½ cups dried chickpeas
- 1 ½ tablespoons baking soda
- ¾ cup tahini paste
- 3 tablespoons lemon juice
- 6 garlic cloves (smashed)
- Sea salt to taste
InstructionsSoak the chickpeas in cold water overnight and add 1 tablespoon of baking soda. Drain and rinse. Place the soaked chickpeas and remaining baking soda in medium pan and cover with double the volume of cold water. Bring to a boil and then simmer gently for 1 hour or until very soft. Drain them and reserve the cooking liquid. In a food processor, place the warm chickpeas, tahini, lemon juice, garlic and 1-teaspoon salt. Process until completely smooth. Add some cooking liquid as needed to adjust texture. Place the spinach leaves and salt in a medium pan and cover. Over medium heat, steam until the leaves are wilted. Cool and squeeze out the excess water. Add the garlic to the food processor and process until finely minced. Add the spinach, Hummus and process. Add the artichokes and pulse several times until smooth but still chunky. Serve in a bowl as a dip for your favorite whole grain crackers and veggies. Serve with a drizzle of olive oil and garnish with a few chickpeas. Serves 4-6
Nutrition Information Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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[SOUND] I'm showing you a heart-healthy
dip, that's filled with fiber and protein.
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I'm Colone and you're watching Eating by
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We're making a spinach artichoke hummus
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First we're gonna start with our base,
which is our hummus.
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So it's a basic hummus recipe.
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But it's unique in the way we cook the
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So when I soak the chickpeas, I add baking
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then when I cook the chickpeas, I also add
baking soda, and
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that really softens them so you get a
creamy consistency to your hummus.
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So I'm gonna start by adding my garlic,
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this is pre-roasted, I can show you really
fun tip for pre-roasting your garlic.
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You just cut the top off, and then wrap it
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Little drizzle of olive oil and roast in
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And it's just the easiest way, to roast
your garlic and
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you can spread it on whole grain bread or
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you can add it to your dips and, and other
sauces, so I've got my garlic in here.
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A few cloves is great I'll pulse that, and
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then to that I'll just add all of my
ingredients my chick peas.
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Lemon juice, tahini.
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Now, tahini is key.
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It gives it a really rich flavor.
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It's a sesame paste, essentially.
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And it's got a toasty flavor filled with
calcium and other great nutrients.
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It also adds a richness to your dip.
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A little bit of sea salt.
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All right, so here we go.
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And now you just blend it, and then once
it starts to puree into a nice paste,
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you just scrape the edges, add a little
bit more lemon juice.
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[SOUND] And then you'll add some of the
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So you see when you add that baking soda,
it gets nice and creamy.
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Now we're ready to customize our humus.
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So in this case, we're making a spinach
artichoke humus dip.
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I'm gonna add about three quarter cup
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simply steamed, and a can of artichokes,
rinsed and drained.
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And our humus is transformed.
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Now you see how easy it is to just
transform your humus dip
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into a healthier version, with spinach and
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And you can really customize any which way
you like, if you have other vegetables
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that you really like on hand go ahead and
add them too.
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I like to finish this with a drizzle of
olive oil, and
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just a few reserve chickpeas, let me try
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It's so creamy, but yet so light but
really nutty from the tahini, I love it.
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And the spinach and the artichoke added
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Thanks for watching Eating by Heart.
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Hope to see you again real soon.
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