Wednesday, January 7, 2009

Sweet Onion, White Bean, and Artichoke Dip

Have this delicious dip on hand as an appetizer. I used Vidalia onions, but any sweeter variety will do.

Heat 2 tablespoons olive oil in a medium skillet over medium-high heat, and add 1 cup chopped onion, 2 teaspoons raw sugar and 4 sliced garlic cloves. Saute 5 minutes until golden.

Transfer the onion mixture to a blender or food processor and add: one (15 ounce) can Great Northern beans (rinsed and drained; substitute any other white bean variety if you can't find them), 1 tablespoon lemon juice, 1 teaspoon chopped fresh oregano, 1/8 tsp. ground red pepper, 1/4 tsp. salt, 1/4 tsp. black pepper, and one (14 ounce) can of artichoke hearts (drained).

I can't think why artichoke hearts wouldn't be vegan, but the can from Native Forest has a certified vegan sticker right on it, so of course I chose to buy that one.

Process it all until smooth. You can make the dip up to two days in advance and store it in the fridge. When you're ready to serve, cut 4 (6-inch) pitas into 8 wedges each. Serve 1/3 a cup dip plus 4 pita wedges for 190 calories.

Note: do check the ingredient label on pita bread - a few brands throw in things like sugar etc. which might not be 100% vegan. A safe bet are the pitas from The Baker or Toufayan.

onion $0.66
Great Northern beans $1.79
oregano $2.99
artichoke hearts $3.39
pitas $1.99

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The Vegan Pantry

  • Vegan yogurt - Whole Soy
  • Vegan milk - Silk
  • Vegan Feta - Sunergia
  • Vegan Cheese - Galaxy Foods
  • Vegan Eggs - Ener-G
  • Vegan Butter - Earth Balance