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


Are you looking for a healthy and delicious side dish that will impress your guests at any gathering? Look no further than these delightful Broccoli Trees with Creamy White-Bean Dip! This vibrant dish is as nutritious as it is tasty, boasting a stellar health score of 79, making it the perfect guilt-free addition to your meals. Packed with fiber, protein, and a rich array of vitamins, it's a fantastic choice for both vegetarians and vegans, as it’s entirely free of gluten and dairy.

In just 25 minutes, you can prepare this eye-catching dish that’s ideal for parties, family dinners, or even as a nutritious snack. The tender-crisp broccoli spears, resembling little trees, are not only a feast for the eyes but also provide a satisfying crunch. Paired with a creamy white-bean dip that is seasoned with garlic and a hint of cayenne, this dish offers a delightful contrast of flavors and textures that will leave everyone coming back for more.

Whether you’re entertaining guests or simply looking to add a healthy twist to your everyday meals, these Broccoli Trees with Creamy White-Bean Dip will elevate your dining experience. Plus, they can be prepared ahead of time, giving you the flexibility to enjoy your time with loved ones while indulging in this wholesome treat!

Ingredients

  • pound broccoli cut into 1 1/2-inch-wide spears
  • 19 ounce beans such as cannellini white drained and rinsed canned
  • pinch cayenne 
  •  garlic clove 
  • 0.3 teaspoon ground cumin 
  • 2.5 tablespoons juice of lemon fresh
  • tablespoon olive oil 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