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, it’s a guilt-free option that caters to various dietary preferences, being vegetarian, vegan, gluten-free, and dairy-free.

In just 25 minutes, you can whip up this delightful recipe that serves eight people, making it ideal for gatherings or family dinners. The star of the show, fresh broccoli, is blanched to retain its crispness and bright green color, while the creamy white-bean dip adds a rich and satisfying flavor. This dip, made with silken tofu and a hint of garlic, is not only delicious but also provides a healthy dose of protein and fiber.

Whether you’re looking for a nutritious snack or a side dish to complement your main course, Broccoli Trees with Creamy White-Bean Dip is sure to be a hit. Plus, with the option to prepare the broccoli and dip ahead of time, you can enjoy a stress-free cooking experience. Dive into this wholesome recipe and treat yourself and your loved ones to a delightful culinary experience!

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