Creamy texture, pretty green color, and assertive taste—this dip has it all!

　　

Ingredients

Serves 8; 1/4 cup per serving

　　2 ounces spinach (about 2 cups)

　　1 cup canned no-salt-added chickpeas, rinsed and drained

　　4 medium canned artichoke hearts, rinsed, squeezed dry, and quartered

　　1/4 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth

　　2 tablespoons shredded or grated Parmesan cheese

　　1/2 teaspoon grated lemon zest

　　2 tablespoons fresh lemon juice

　　2 tablespoons tahini

　　1 to 2 medium garlic cloves, minced

　　1/4 teaspoon pepper

　　

Step 1

In a food processor or blender, process all the ingredients until the desired consistency. Serve at room temperature or cover and refrigerate until needed.

　　

Cook’s Tip on Tahini

Step 2

Tahini is a thick paste made from ground sesame seeds. Add small amounts to enhance salad dressings, marinades, soups, stuffings, and other dips and spreads. Look for tahini in the condiment or ethnic sections in the grocery store.

　　

Nutrition Information

Step 3

(Per serving)

　　

Step 4

Calories: 101

　　

Step 5

Total fat: 3.5g

　　

Step 6

Saturated: 0.5g

　　

Step 7

Trans: 0.0g

　　

Step 8

Polyunsaturated: 1.5g

　　

Step 9

Monounsaturated: 1.5g

　　

Step 10

Cholesterol: 1mg

　　

Step 11

Sodium: 89mg

　　

Step 12

Carbohydrates: 13g

　　

Step 13

Fiber: 4g

　　

Step 14

Sugars: 2g

　　

Step 15

Protein: 5g

　　

Step 16

Calcium: 40mg

　　

Step 17

Potassium: 188mg

　　

Dietary Exchanges

Step 18

1 starch

　　

Step 19

1/2 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition