White bean, artichoke and fennel dip
There is nothing like a good dip for your nachos or vegetables crudites.
The bonus with this dip is that it is filled with ingredients that offer so many deep nutritional benefits.
Fennel is full of fibre and contains the bioactive ingredient quercetin, which helps to ‘switch on’ anti-oxidant pathways in the body. Garlic too, contains quercetin.
The garlic as well as the artichokes and beans contain prebiotics, which help to feed the healthy bacteria found in our gut, promoting gut health.
Cannellini beans are not only high in fibre, but they also are a plant-based source of protein which offer manganese, copper and iron.
Last, but certainly not least…. the dip forms a smooth texture with the help of the godlen olive which is a power-bomb when it comes to all things health.
(serves 8-10 people as a starter dip)
1 can cannellini beans
1 can artichoke hearts
1 teaspoon grated lemon zest
1 tablespoon of fresh lemon juice (can use bottled)
1 garlic clove
¼ cup olive oil
1 fennel bulb
½ cup fennel fronds
1 Drain and rinse the cannellini beans in a strainer. Drain the artichoke hearts, but don’t rinse.
2 Wash and dry the fennel. Slice the fennel bulb into thin slices, making up ⅓ of a cup. Pick the fronds off the fennel to be used for the dip and for garnish.
3 Thoroughly wash a lemon and grate the lemon zest, being careful not to grate the white pith. Cut the lemon in half to be used for lemon juice.
4 Into a food processor, add the cannellini beans, artichoke hearts, lemon zest, lemon juice, garlic, olive oil, fennel slices and fennel fronds.
5 Blend until the ingredients form a relatively smooth dip, leaving some artichoke pieces unblended to create texture.
6 Garnish the dip with some extra fennel fronds and a drizzle of olive oil.
Tip Serve with vegetable crudités such as baby carrots, celery sticks, baby tomatoes, fresh breakfast radishes (or small regular ones)
Nourish yourself to the sunrise.
Cooked with love,
Sunrise by HM
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