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!


White Bean Kale & Artichoke Dip w/ Quinoa Flatbread

  • Prep Time: 15 mins
  • Cook Time: 30 mins
  • Total Time: 45 mins
  • Yield: 4 1x



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
    добавки коллагена
    February 22, 2014 at 8:12 pm

    Many thanks for every other wonderful article. Wherever else could possibly anyone wardrobe form of information and facts in such a best method of writing? I own a presentation pursuing week, that i’m for the search for such information.

  • 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! 😉

  • 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
    [email protected]
    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 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!?

  • 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?

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

    This looks soooo fabulous! LOVE IT.

  • 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!

  • 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 🙂

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