Monday, June 14, 2010
Meatless Monday: Edamame Spinach Dip
Here's a superbly healthy take on the usual chips and dip--it's my Edamame Spinach Dip! Edamame is a preparation of baby soybeans with many health benefits. It's high in protein and fiber and contains vitamin C, vitamin A, iron and calcium. Meanwhile, I probably don't even need to tell you about spinach's array of health benefits! Calorie for calorie, leafy greens like spinach provide more nutrition than any other foods. It contains everything from antioxidants, to calcium, to minerals like iron to vitamins like vitamin E (good for eyesight).
To make this dip, I bypass any sort of dairy or cheese usually found in spinach dips. Instead, I blend the shelled edamame and spinach with walnuts, fresh garlic cloves and olive oil, adding healthy fats (walnuts and olive oil), more protein (walnuts) and anti-bacterial, anti-viral properties (garlic). I serve this dip with whole grain crackers and vegetables like baby carrots, snap peas and chopped bell peppers. It's hearty enough for a meal on its own, or great spread onto sandwiches or mixed into whole grain pasta tossed with steamed vegetables. I love this stuff so much, I can even eat it by the spoonful!
Note: For easy prep, shelled edamame can be found fresh at Trader Joe's and frozen at Whole Foods and other grocery stores.
Serves 6-8 people
Prep time: 5 minutes
1 cup edamame, shelled
1/2 cup fresh spinach
1/4 cup extra virgin olive oil
2 tablespoons walnuts
2 garlic cloves, peeled
juice of 1 lemon
salt & pepper
Toss all of the ingredients (fava beans, lemon juice, olive oil, walnuts, arugula, garlic) into a food processor. Blend until creamy. Add more olive oil if needed to achieve desired texture. Season to taste with salt and pepper.
To serve, transfer the dip to a bowl and drizzle with a little good olive oil. Serve with whole grain crackers and fresh vegetables (baby carrots, snap peas, sliced bell pepper). Enjoy!
Source For Ingredients
edamame, organic spinach and organic lemons from Trader Joe's
organic walnuts and organic garlic from Hollywood Farmers Market
extra virgin olive oil from Whole Foods
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