Artichoke and Cannellini Bean Dip

Cannellini beans are large white beans with a firm texture and skin with a nutty flavor, popular in our favorite part of Italy, Tuscany!

Makes 2 cups (480 ml)

1 can of 15 ounce (420 g) organic cannellini beans*, drained and rinsed

 (if using dry beans, boil at least 1o minutes, soak overnight, boil again 10 minutes, reduce heat and simmer 1-2 hours)

1 can of 14 ounce (390 g) artichoke hearts, drained and rinsed

1-2 chopped clove of garlic

2 Tbs. (30 ml) each: olive oil and organic lemon or lime juice

3 Tbs. (45 ml) grated Parmesan cheese (or a dairy-free cheese)

1 tsp. (5 ml) each: chopped rosemary, chia and teff seeds

pita bread or a firm, gluten free bread

1. In a food processor, blend: beans, artichoke hearts, garlic, and lemon/lime juice.

2. Add oil.

3. If it needs to be smoother, add 1-2 Tbs. (15-30 ml) water.

4. Add cheese, rosemary, and the seeds, blend into a smooth paste.

5. Serve with drizzle of olive oil and warm pita wedges.

* Cannellini beans can be substituted with: kidney, great northern, navy, or green beans. 

Cannellini beans are high in protein and fiber and low in fat.

Try....

Cannellini with Parsley and Olive Oil

for a tapas or a side dish with a meal