Artichoke, spinach and white bean dip

Dietician's Tip

You can puree the beans if you want the dip to have a smoother consistency.


  • 2 cups artichoke hearts
  • 1 tablespoon black pepper
  • 4 cups chopped spinach
  • 1 teaspoon minced dried thyme
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh parsley
  • 1 cup cooked white beans
  • 2 tablespoons grated parmesan cheese
  • 1/2 cup reduced-fat sour cream


Heat oven to 350 degrees.

Mix all ingredients together. Put in a glass or ceramic dish and bake for 30 minutes.

Serve with vegetables or whole-grain bread or crackers.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 123
Total carbohydrate: 16 g
Cholesterol: 6 mg
Dietary fiber: 7.5 g
Monounsaturated fat: 1 g
Protein: 8 g
Saturated fat: 1.5 g
Serving size: About 1/2 cup
Sodium: 114 mg
Total fat: 3 g

DASH Eating Plan Servings

Fats and oils: 1
Nuts, seeds and dry beans: 1/2
Vegetables: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 2
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1
Vegetables: 1

Last Updated Jan 5, 2016

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