appetizers dips gluten-free snacks

White Bean Kale & Artichoke Dip w/ Quinoa Flatbread

January 12, 2014

Growing up I never played a team sport. I was a figure skater and I ran cross-country but I never played soccer, basketball, baseball etc…It’s hard to say if this happened because I have a very real fear of flying balls (true story) or because my parents never signed me up. As a result my interest in sports is virtually nonexistent.

white bean kale and artichoke dipBesides the Olympics I almost never watch sports. I like going to sporting events for the food and the excitement and you better bet I’ll tune in to watch Beyonce shut-it-down at the Superbowl but the rest of the time I’d rather be doing almost anything else. Fortunately I went to a college where it’s actually uncool to go watch our sports teams play. Except for hockey, but I still managed to make it to zero of those games.

white bean kale and artichoke dip 2I’ve gotten over the fact that I am not a team player and my dream of being the next Mia Hamm (she plays soccer right?) just isn’t going to happen. What I am sad about is that I’ve never had a chance to tail-gate. My friends who went to American schools got to experience stadiums full of cheering fans, public debauchery and just school spirit in general . Oh and let’s not talk about the lack of game day snacks in my life.

So today is my chance to contribute a healthy game-day snack. I have no idea what sports games are going on, but I know this dip and quinoa flatbread is all kinds of awesome that it really doesn’t matter. Go Leafs!

SAVE print

White Bean Kale & Artichoke Dip w/ Quinoa Flatbread

PREP TIME 15 mins
Cook Time 30 mins
Total Time 45 mins


For the Dip

  • 1 tsp olive oil
  • 2 garlic cloves, minced
  • 6 cups fresh baby kale (or baby spinach)
  • 6 artichoke hearts, drained and chopped
  • 1 15 oz can of white beans, drained and rinsed
  • 1 T lemon juice
  • 1/2 cup 0% plain greek yogurt
  • 1/2 cup unsweetened almond milk
  • 1 T dijon mustard
  • salt and pepper, to taste
  • 1/4 parmesan cheese (or non-dairy cheese or nutritional yeast)

For the Flatbread

  • 1 cup quinoa flour
  • 3 T ground flaxseed
  • 1/2 tsp sea salt
  • 1 cup water


    For the Dip:

    1. Boil a large pot of water.
    2. Once water is boiling submerge kale and let cook for 30-45 seconds or until all is wilted.
    3. Drain in colander in sink and immediately cover with cold water. Once kale has cooled, turn off water and let drain completely.
    4. Using a dish rag or paper towel squeeze out all moisture from kale. In the end you should have a ball that is about 2/3 of a cup.
    5. Chop up kale into small pieces.
    6. In a food processor blender combine white beans, lemon juice, greek yogurt, almond milk and mustard. Process until mixture is smooth (about 1-2 mins). Set aside.
    7. Heat up olive oil in a large pot over medium heat.
    8. Add in garlic and kale and sauté for 1 minute.
    9. Add in artichokes and sauté for another minute.
    10. Add in white bean puree and reduce heat to medium-low. Mixture will start to bubble and thicken. Stir occasionally for 3-5 mins or until preferred consistency is reached.
    11. Stir in cheese.
    12. Serve warm with flatbread and/or veggies.
    13. Will keep for up to 5 days in the fridge.

    For the Flatbread:

    1. Preheat oven to 400 degrees F.
    2. Combine dry ingredients.
    3. Stir in water until thick batter produced.
    4. Line a baking sheet with parchment paper or a silicone-mat.
    5. Scoop a 1/4 cup of batter onto each side of the baking sheet (2 flatbreads per sheet).
    6. Using a spatula spread mixture until it is a medium-sized circle (about 6 inches) that is a 1/4 inch thick.
    7. Bake for 12 mins.
    8. Remove from oven and let cool for 5 mins on sheet.
    9. Remove from sheet and cut into 4 triangles.
    10. Return triangles to baking sheet and bake for another 5 mins.
    11. Serve warm or let sit out to cool down and firm up.


    What sport(s) did you play growing up? Are you a big sports fan?


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    • Reply
      January 12, 2014 at 6:37 am

      This looks and sound absolutely delicious! May give the recipe a go! 🙂
      Jess recently posted…4-layer Chocolate Fudge Cake with Salted Caramel Buttercream

    • Reply
      Tina Muir
      January 12, 2014 at 7:01 am

      Yes! As you know, I am a runner too, and I was never a team player! Sometimes I feel exactly like you do…..I feel very selfish and wonder if I will ever be a good team player. I like running as it is all up to me (maybe that is the control freak part in me), but it has allowed me to get to the level I am now so I am also grateful. You on the other hand seem very giving and caring…definitely a team player 🙂

      Oh, and YAY something I can make! So many recipes right now I cant, but as you made the flatbreads with quinoa….I can make this! Thank you so much for sharing! It looks delicious 🙂
      Tina Muir recently posted…Training Update 1/5-1/11

      • Reply
        Davida @ The Healthy Maven
        January 13, 2014 at 10:07 am

        oh shush Tina! I can tell you are incredibly caring and giving! Don’t ever doubt that 😉 Plus I think the running community is more of a team than we think 😉

    • Reply
      Heather @ Run Like a G!
      January 12, 2014 at 7:05 am

      This is actually a great recipe for football! We are in the playoffs! WHOOP! The Superbowl teams will be determined in the next couple of weeks!!!!!!!!!!!!!!!!!
      I think I have to bookmark this to have for our Superbowl party!!!!
      I never played sports in high school. Some days I wish I had so I would have a certain level of fitness. I guess I was just more into books, lol!
      Heather @ Run Like a G! recently posted…Take a guess….!

    • Reply
      Chelsea @ Chelsea's Healthy Kitchen
      January 12, 2014 at 8:36 am

      Hahaha you crack me up. I never played team sports as a kid either because, well, I sucked. I don’t really watch sports either, but I did go to a few Homecoming games at Western and tried to pretend that I knew what was going on (I didn’t). 😛

      This recipe looks awesome though! Artichoke dip is one of my absolute favourites. This will make a perfect snack for watching the Olympics. I’m going to try to be a real Canadian and watch them this year.
      Chelsea @ Chelsea’s Healthy Kitchen recently posted…Mixed greens and shredded root vegetable salad

    • Reply
      Shawn @ Fruity 'N' Nutty
      January 12, 2014 at 9:03 am

      Yum, the dip looks amazing and I just happen to have quite a bit of quinoa lying around. Maybe I might actually make one of your recipes instead of just drooling at your pics this time. 😛

      I’ve never been into sports either and have a very, very serious fear of flying balls. The olympics are pretty much the only sports event I watch as well, I just don’t get the appeal of ball games of any sort.
      Shawn @ Fruity ‘N’ Nutty recently posted…It’s The Start Of Something New

    • Reply
      D @ The Kosher Cave Girl
      January 12, 2014 at 9:08 am

      Oh, hey, Davida? If you want to ship this dip by the pint over here to Ohio, I would not complain. Just throwing that out there. Ya know, in case you made too much of it over there in Canada.
      D @ The Kosher Cave Girl recently posted…Oven Baked Sweet Potato Fries {Paleo}

      • Reply
        Davida @ The Healthy Maven
        January 13, 2014 at 10:11 am

        I do have a littleeee extra but I failed and ran out of plain yogurt and tried to make it with strawberry yogurt instead…rookie mistake.

        My Mom went to Ohio State so she’s a Buckeye fan. Basically my only connection to sports!

    • Reply
      January 12, 2014 at 9:40 am

      It’s official – I WILL order myself some quinoa flour this week. I’ve been putting it off long enough… and now i want/need to make this flatbread!

    • Reply
      Kaitlin @4loveofcarrots
      January 12, 2014 at 9:45 am

      Looks fantastic! I wish I had a dinner party to make this for!

    • Reply
      January 12, 2014 at 10:22 am

      This looks so yummy! I really need to buy quinoa flour so I can cook with it, I just haven’t found it yet.

      I played team non-team sports in high school: I was on the cross-country team, swim team and tennis team – all of which no one had to depend on me (aside from swim relays and doubles in tennis but whatever). I like the idea of team sports but I just never excelled at them the way I excelled at those three. And obviously I love watching hockey (Sid, call me!).

      If you ever make it to Pittsburgh to visit Angela and I in the fall, I will have to take you to my university, West Virginia University, where tailgating was a way of life. My dad’s friends have the best tailgates – tons of booze, jumbalaya, pirogies, eggs and pancakes in the morning – for us students, it was mainly a ton of alcohol. Pepperoni rolls are also a HUGE WV thing – allegedly they were invented 20 minutes south of Morgantown.

      This is NSFW but here is a little glimpse into how ridiculous it was at my school:
      Cassie recently posted…Almost Getting It Together Thursdays:

      • Reply
        Davida @ The Healthy Maven
        January 13, 2014 at 10:17 am

        IT’S HAPPENING. Take me tailgating! I want to live the American dream!

        And omg your school is cray. I love that they also basically pay your tuition just so you can do that right? LOL

    • Reply
      January 12, 2014 at 10:40 am

      I played soccer growing up, and LOVED it. I enjoy going to sports games live (maybe like two a year) BUT HATE THEM ON TV! I specifically hate the FANS! They are so fucking annoying. This dip though..good enough to shut up even the loudest fans!
      Brittany recently posted…Fun Finds

    • Reply
      January 12, 2014 at 11:05 am

      Oh my, this makes me drool. And the combo of the dip is so new to me yet sounds SO good!! I will definitely make this for the next party I go to. And it won’t be anything with sport cause the Swiss are just losers at anything except for our Roger Federer 🙂
      Lucie@FitSwissChick recently posted…Spill it Sunday – Trends (OMG!!!)

    • Reply
      January 12, 2014 at 11:06 am

      OH MY! Getting the stuff to make this when we go grocery shopping on Tuesday!!!
      Amanda recently posted…It Could Be Worse!

    • Reply
      Sam @ Better With Sprinkles
      January 12, 2014 at 11:11 am

      I might have to remember this if my parents have a Superbowl party this year! And football is the only sport I can stand to watch on TV – everything else bores me to tears. As for team sports, I played soccer when I was young, and field hockey in high school. I miss field hockey, that was the best sport ever.
      Sam @ Better With Sprinkles recently posted…Weekly Eats and Workouts + Spill It Sunday 01/12.

      • Reply
        Davida @ The Healthy Maven
        January 13, 2014 at 10:24 am

        The one time they made me play field hockey in high school I cried hysterically on the field. Also they only had righty sticks so it was impossible for me!

    • Reply
      Becky @ Olives n Wine
      January 12, 2014 at 12:12 pm

      YUMM!!! This is totally something I could eat on my AdvoCare challenge too – I love the idea of quinoa flatbread. You’re a genius! I’m sharing this with my AdvoCare Facebook group. I can see this being very popular for Super Bowl Sunday 🙂
      Becky @ Olives n Wine recently posted…The Big 2-9 Birthday Wishlist

    • Reply
      Morganne @ Nut Butter Runner
      January 12, 2014 at 12:37 pm

      Everything about this is pure perfection! I am pinning & printing to make ASAP!
      Morganne @ Nut Butter Runner recently posted…Sunday Food Prep: Week of January 12, 2014

    • Reply
      Alexis @ Hummusapien
      January 12, 2014 at 12:45 pm

      OMG…quinoa flatbread?! Is this even real?? I’ve never worked with quinoa flour but this sounds beyond amazing. There is SERIOUS drool on my computer right now. PS I never played sports growing up either….and I pretty much stare at the wall when games are on. Oops, I said it.
      Alexis @ Hummusapien recently posted…30 Clean Quick Dinner Recipes eBook GIVEAWAY

    • Reply
      Megan (The Lyons' Share)
      January 12, 2014 at 12:48 pm

      Sadly, I too went to a college where sports weren’t all that popular, but I wanted to watch them! I was so sad when I went to my first college football game, and our huge, beautiful stadium was practically empty – I had more fans at my high school football games (ah, Texas…)! Anyway, your dip looks amazing – I have a very similar recipe from a few months ago, except it’s baked. Will definitely be trying your quinoa flatbread – genius!
      Megan (The Lyons’ Share) recently posted…7 Great Things I Read This Week

    • Reply
      Kim @ Hungry Healthy Girl
      January 12, 2014 at 12:56 pm

      I’m pretty much the exact same as you when it comes to team sports. I can get into a football game if it’s really close at the end, but ask me to sit through the whole game and that’s just not happening. I can totally get behind this dip, though. I’m definitely pinning this for the next time I need an appetizer. You sure have had some awesome recipes coming out of your kitchen lately!
      Kim @ Hungry Healthy Girl recently posted…Maple Roasted Brussels Sprouts with Cranberries, Walnuts and Feta Cheese

      • Reply
        Davida @ The Healthy Maven
        January 13, 2014 at 10:33 am

        Thank you so much Kim! I oggle over every single one of your recipes. People have tried to explain football to me countless times but I still don’t get it…

    • Reply
      Lisa @ The Skinny on Health
      January 12, 2014 at 1:03 pm

      I’m totally the same, I just can’t get that into sports. I’m in love with this dip though! Going to make it for my Golden Globes get together tonight! 🙂

      Lisa @ The Skinny on Health recently posted…FIT TIP TUES LINK UP: DETAILS, RULES, & WHAT TO DO!

      • Reply
        Davida @ The Healthy Maven
        January 13, 2014 at 10:37 am

        Funny story, I made it to eat alongside dinner while watching the globes but ran out of plain yogurt so tried to sub strawberry and it was horrendous…rookie mistake!

    • Reply
      Elise @
      January 12, 2014 at 1:50 pm

      You know how much I love my game day snacks! This looks great, and it’s okay I can overlook the fact that you don’t lik sports lol we can still be friends 🙂
      Elise @ recently posted…Feature Friday: Fit Foodie Finds

    • Reply
      Selena @
      January 12, 2014 at 2:23 pm

      I’m in LOVE with this recipe! I’m a huge sucker for any form of creamy artichoke dip and I have yet to find a healthier version that actually tastes good! I am so excited to try this recipe out, love how you incorporated greek yogurt too 🙂 I may sub in spinach instead of kale because I just can’t seem to like kale no matter how I try it lol. I wil have to get my hands on some quinoa flour as well to try out the flatbreads! Do you know if any other flour would work like oat flour or whole wheat?
      Thanks for another awesome recipe Davida!

      • Reply
        Davida @ The Healthy Maven
        January 13, 2014 at 10:39 am

        I know you love your Greek Yogurt!!! Spinach would be a perfect sub.

        Whole Wheat would definitely work. Not sure about oat flour cause it’s a bit of a lighter flour but you can definitely give it a shot!

    • Reply
      Gabby @ the veggie nook
      January 12, 2014 at 3:01 pm

      Heheh I loved this 🙂 I’m right there with you- not much of a sports person. But I do love me all those dips that seem to go along with them!

    • Reply
      Layla @ Brunch Time Baker
      January 12, 2014 at 3:50 pm

      I’ve never had Quinoa flatbread! I actually didn’t even know you can do that lol! Love this recipe.
      Layla @ Brunch Time Baker recently posted…Homemade Phyllo Chocolate Baklava +Exclusive King Arthur Flour Pastry Set Giveaway {$65 value}

      • Reply
        Davida @ The Healthy Maven
        January 13, 2014 at 10:42 am

        Thanks Layla! Me either, I just threw the ingredients together and hoped for the best! Thankfully it worked out!

    • Reply
      Arman @ thebigmansworld
      January 12, 2014 at 4:21 pm

      Um…Yum? Every aspect of this appetiser made from scratch? Maven to the max!

      I never knew you figure skated- Hello Michelle Kwan! I was the most unsporty kid as a kid. I literally failed at everything and did nothing.
      Arman @ thebigmansworld recently posted…Spill it, Sundays #7- Trends

    • Reply
      Kim @ BusyBod
      January 12, 2014 at 4:59 pm

      I am SO EXCITED to make both of these 🙂 I can’t believe how easy the quinoa flatbread is. Like really can’t. Hopefully John is excited for some healthier snacks!
      Kim @ BusyBod recently posted…Weekly meal & workout plan {1/12/13}

      • Reply
        Davida @ The Healthy Maven
        January 13, 2014 at 10:48 am

        Crossed my fingers that a two step recipe with 4 ingredients would work out…SO happy it did!

    • Reply
      January 12, 2014 at 5:28 pm

      I ran cross country and track because I wasn’t coordinated to do much else!
      I love to watch college football and basketball!!!

      And – these recipes look delicious!!
      Kim recently posted…I’m Not Ready to Give Up

    • Reply
      Amy @ Long Drive Journey
      January 12, 2014 at 6:17 pm

      Wish I hadn’t already gone to the grocery store for the week (yeah, I’m up to going once a week instead of once a month) because I definitely would have gotten some artichokes! This sounds DEE-lish! I’m going to make it next week for work snacks. I’m guessing I’m going to have to venture out to Whole Foods for the quinoa flour, but it’s MLK weekend so I’m off next Monday anyway – what better do I have to do than take a trip to WF! I might even stop at Trader Joe’s while I’m out there. Living on the wild side! Hope you’re feeling better!
      Amy @ Long Drive Journey recently posted…Fitness, Fatigue, and Figuring It Out

      • Reply
        Davida @ The Healthy Maven
        January 13, 2014 at 10:49 am

        You’re overwhelming me with this craziness! Be careful, love. Don’t want you hurting yourself with all this grocery shopping 😉

    • Reply
      Lauren @ Sweat The Sweet Stuff
      January 12, 2014 at 7:44 pm

      I’m definitely gonna have to try this! Especially the flatbread!
      Lauren @ Sweat The Sweet Stuff recently posted…Friday Faves #16

    • Reply
      Sarah & Arkadi
      January 12, 2014 at 8:35 pm

      Yum! Love this dip!
      Sarah & Arkadi recently posted…Arroz Caldo with Chicken and Garlic Chips

    • Reply
      Katie @ 24 Carrot Life
      January 12, 2014 at 9:20 pm

      What a clever way to make this healthier. Pinned for lata!!
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    • Reply
      Pamela @ Brooklyn Farm Girl
      January 12, 2014 at 9:29 pm

      Dip looks great, especially with all the garden veggies I can add to it! I’m a big basketball fan, it’s always been my sport of choice growing up and it’s extended to my adult life. We have season tickets to the Brooklyn Nets, so I see lots of basketball games, it’s really lots of fun, but even more? The great food at basketball games! 🙂
      Pamela @ Brooklyn Farm Girl recently posted…Favorite Basil Pesto Pasta

    • Reply
      Sarah Pie
      January 12, 2014 at 10:35 pm

      Soooo not a sports person growing up! I’ve grown to like hockey since dating the BF (and the rest of the time sports games are good for snuggling with a book while he yells at the TV). That never stopped me from hosting a super bowl party with my roomies in college and enjoying the game day food 🙂

      I’m going to have to make that flatbread ASAP because it sounds easy and amazing (and those are two of my favorite words to describe food!)
      Sarah Pie recently posted…Spill it Sunday: Feeling Trendy

    • Reply
      erin @ The Almond Eater
      January 12, 2014 at 11:01 pm

      This looks SO GOOD omg love spinach ANYTHING dip. Don’t worry–I used to like sports and then stopped and now I could care less haha but I do enjoy going if only for the exciting environment.
      erin @ The Almond Eater recently posted…San Francisco Wrap-Up

    • Reply
      Shashi @
      January 12, 2014 at 11:20 pm

      Quinoa flatbread has me mesmerized! And this dip = totally Delicious!
      Come down to Atlanta and we will find a tailgating party at the university close by 😉
      Shashi @ recently posted…Oatmeal Pancakes!

    • Reply
      Nicole @ Foodie Loves Fitness
      January 12, 2014 at 11:32 pm

      This dip is right up my alley. Looks deeeee-lish my friend!

      I know I’m always saying this in my comments, but seriously, your recipe intros and humor in your posts in general always crack me up! I’m a big sports fan but mostly only closely follow football. Tailgating is a lot of fun! The good news is that you didn’t miss the chance — go to an NFL game sometime in your life when you’re in the states and tailgate. The key is to go with people you like — hanging out with cool peeps, eating & drinking… how could it not be a good time right?
      Nicole @ Foodie Loves Fitness recently posted…Exploring Catalina Island

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    • Reply
      January 13, 2014 at 1:30 pm

      I pretty much hate watching sports but I do love good tailgaiting food! This one looks right up my alley! 🙂
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    • Reply
      January 13, 2014 at 11:19 pm

      I’ve been scouring the Internet looking for quinoa flour recipes since I bought some on a whim a while back!
      Shall try it and report back, it’s like over 100 degrees here at, this will make a lovely light tea for us!
      Thanks a bunch
      Amy 🙂

    • Reply
      Consuelo @ Honey & Figs
      January 14, 2014 at 12:02 pm

      I never did sport as a kid either :–( The only thing I do now is running, cycling, swimming and strength tranining… I hate team sports, but that’s probably because I’m the clumsiest thing ever uuugh And watching matches on TV? I despise that too… The food is the only part I do like hehehe. Dips like this one make my heart happy, yay! It looks phenomenal!
      Consuelo @ Honey & Figs recently posted…{Makeover Mondays} Cauliflower Fried “Rice”

    • Reply
      Lexi @ Lexi's Clean Kitchen
      January 14, 2014 at 12:23 pm

      This looks soooo fabulous! LOVE IT.
      Lexi @ Lexi’s Clean Kitchen recently posted…7-Minute Warm Apple Crumb Minis

    • Reply
      Amanda @runtothefinish
      January 17, 2014 at 8:28 am

      love, love, lovvvvve this!!! I can’t do dairy, so do you think not putting in the greek yogurt would make a big difference?
      Amanda @runtothefinish recently posted…LHR Training Revisited with MAF Method

      • Reply
        Davida @ The Healthy Maven
        January 17, 2014 at 8:36 am

        Thanks!!!! It definitely adds some creaminess but if you eat mayonnaise (eggs aren’t dairy right?) then you can use that or maybe mix in some mashed avocado? Let me know how it goes!

    • Reply
      January 17, 2014 at 2:04 pm

      I’ve got a feeling I wouldn’t even need the crackers to eat this – a spoon would do! TY for sharing! Hm, I wasn’t a big sports player when I was a kid – does table football count!?
      Cat recently posted…Eat Your ‘Pan-Fried Chicken Hearts’ Out

    • Reply
      January 18, 2014 at 1:40 pm

      This sounds all kind of awesome. I pinned it.
      Oh and sports are totally overrated. It’s all about the food anyway…or at least for me.

    • Reply
      January 19, 2014 at 8:21 pm

      I remembered how my father wanted me to do figure skating like my other cousins and I remembered how some thought I looked like Michelle Kwan (a childhood face). But tennis was a huge sport in my family, and I wish I am playing tennis right now! White beans & artichokes are both my favorite things in dips! This recipe looks easy to veganise, with vegan greek yogurt, mmmm or perhaps cashew cream! A perfect appetizer for the upcoming SuperBowl (which i don’t watch, lol) x Rika

    • Reply
      Heather @ Kiss My Broccoli
      January 20, 2014 at 1:48 am

      Holeeeeeeeeeeey YUM!!! This looks amazing, girl! Love how thick and chunky it is!

      I have the coordination of a three-legged giraffe so no, no sports for me! And honestly, the only games I’ve ever been interested in watching from the sidelines are hockey games…I think I was born in the wrong country! 😉
      Heather @ Kiss My Broccoli recently posted…Peanut Butter Pumpkin Banana Wrap

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      February 22, 2014 at 8:12 pm

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