Broccoli Trees with Creamy White-Bean Dip

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
79%
Broccoli Trees with Creamy White-Bean Dip
25 min.
8
117kcal

Suggestions


Looking for a delicious and healthy side dish that will impress your guests? Look no further than our Broccoli Trees with Creamy White-Bean Dip! This vibrant and colorful dish is not only visually appealing but also packed with nutrients, making it a perfect addition to any meal. With a health score of 79, this recipe is a fantastic choice for those seeking vegetarian, vegan, gluten-free, and dairy-free options.

In just 25 minutes, you can whip up this delightful dish that serves eight people, all while keeping the calorie count at a mere 117 kcal per serving. The star of the show, fresh broccoli, is blanched to perfection, retaining its crispness and bright green color. Paired with a creamy, flavorful white-bean dip, this dish offers a satisfying combination of textures and tastes that will have everyone coming back for more.

The dip, made from white beans, silken tofu, and a hint of garlic and lemon, is not only delicious but also incredibly healthy, providing a great source of protein and fiber. Whether you're hosting a gathering or simply looking for a nutritious snack, these Broccoli Trees with Creamy White-Bean Dip are sure to be a hit. Prepare to elevate your dining experience with this easy-to-make, wholesome recipe that celebrates the goodness of vegetables!

Ingredients

  • pound broccoli cut into 1 1/2-inch-wide spears
  • 19 ounce .5 can cannellini beans white drained and rinsed canned
  • pinch ground pepper 
  •  garlic clove 
  • 0.3 teaspoon ground cumin 
  • 2.5 tablespoons juice of lemon fresh
  • tablespoon olive oil extra virgin extra-virgin
  • 6.5 ounces silken tofu rinsed drained

Equipment

  • food processor
  • bowl
  • pot
  • sieve
  • kitchen towels
  • colander

Directions

  1. Blanch broccoli in a pot of boiling salted water (1 tablespoon salt for 6 quarts water), uncovered, 2 minutes, then drain in a colander. Immediately plunge colander with broccoli into an ice bath to stop cooking, then drain again.
  2. Spread broccoli out on a kitchen towel to dry. (Broccoli will still be crisp.)
  3. With motor of a food processor running, drop garlic through feed tube and process until finely chopped.
  4. Add remaining ingredients (except broccoli) and 1/2 teaspoon salt and purée until smooth. Force dip through a fine-mesh sieve into a bowl, discarding solids.
  5. Serve broccoli with dip.
  6. • Broccoli can be cooked 1 day ahead and chilled in a sealed bag. • Dip can be made 2 days ahead and chilled, covered. Bring to room temperature before serving.

Nutrition Facts

Calories117kcal
Protein24.3%
Fat19%
Carbs56.7%

Properties

Glycemic Index
12.38
Glycemic Load
1.5
Inflammation Score
-8
Nutrition Score
16.520434794219%

Flavonoids

Eriodictyol
0.23mg
Hesperetin
0.68mg
Naringenin
0.06mg
Luteolin
0.91mg
Kaempferol
8.89mg
Myricetin
0.08mg
Quercetin
3.72mg

Nutrients percent of daily need

Calories:117.04kcal
5.85%
Fat:2.82g
4.34%
Saturated Fat:0.46g
2.85%
Carbohydrates:18.93g
6.31%
Net Carbohydrates:12.71g
4.62%
Sugar:2.35g
2.62%
Cholesterol:0mg
0%
Sodium:183.59mg
7.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.11g
16.23%
Vitamin C:103.1mg
124.97%
Vitamin K:116.74µg
111.18%
Fiber:6.23g
24.91%
Folate:72.41µg
18.1%
Vitamin A:712.78IU
14.26%
Iron:2.53mg
14.07%
Manganese:0.25mg
12.37%
Potassium:407.52mg
11.64%
Vitamin B6:0.21mg
10.42%
Calcium:102.41mg
10.24%
Phosphorus:90.42mg
9.04%
Vitamin B2:0.14mg
8.43%
Magnesium:31.12mg
7.78%
Vitamin E:1.15mg
7.66%
Vitamin B1:0.11mg
7.06%
Vitamin B5:0.66mg
6.58%
Copper:0.11mg
5.29%
Selenium:2.9µg
4.14%
Vitamin B3:0.8mg
4.02%
Zinc:0.59mg
3.96%
Source:Epicurious