Healthy Baked Vegan Spinach Artichoke Dip WFPB No Oil No Eggs

Add-Ins and Substitutions

If you prefer a different leafy green, you have the option to swap out the spinach in this recipe with arugula for a peppery bite, swiss chard for a slightly earthy flavor, or Tuscan kale for a robust texture. Additionally, to enhance the flavor profile, you can incorporate aromatic herbs such as dill for a fresh, slightly tangy taste, or caraway seed for a subtle, nutty undertone

Storing

Store in an airtight container in the refrigerator for 3 days.

Nutrition 411

Spinach is low in carbs but high in insoluble fiber. This type of fiber may benefit your digestion. It is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin. People who are prone to kidney stones may want to avoid spinach. This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners.

Artichokes are a powerful nutritional punch, making them a valuable addition to any diet. Rich in fiber, artichokes promote digestive health by aiding in regular bowel movements and supporting a healthy gut microbiome. Furthermore, they are low in calories and fat, making them an excellent choice for those looking to maintain a healthy weight. Artichokes are also a good source of vitamins and minerals, including vitamin C, vitamin K, folate, potassium, and magnesium. Vitamin C boosts the immune system and promotes skin health, while vitamin K supports bone health and blood clotting. Folate is essential for cell growth and development, particularly during pregnancy, and potassium helps regulate blood pressure and maintain proper muscle function. Additionally, artichokes contain antioxidants such as quercetin and rutin, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases such as heart disease and cancer.

Nutritional Yeast sometimes referred to as “nooch”) is a species of yeast known as Saccharomyces cerevisiae, which is the same type of yeast that’s used to bake bread and brew beer (Trusted Source). However, nutritional yeast is an inactivated version, which means that, if you tried to use it to make bread or beer, it wouldn’t work well and would likely be too bitter to enjoy. It comes in both fortified and unfortified varieties. Fortified nutritional yeast is a vegan-friendly source of protein, B vitamins, and trace minerals that support optimal health. It is a very rich source of vitamin B12 — an essential nutrient that you should try to get enough of, especially if you follow a vegan diet and contains the carbs alpha mannan and beta glucan, which studies suggest may boost immunity. Nutritional yeast is shelf-stable for up to 2 years when stored properly. You can add it to many foods for a nutty, cheesy, or savory flavor, as well as extra vitamin and mineral content. (Trusted source.)

Tofu is made from condensed soy milk in a process similar to cheese making. It’s often made from GMO soybeans, so if you are worried about GMOs, organic tofu is your best option. It is low in calories but high in protein and fat. It also contains many important vitamins and minerals, including calcium and manganese. All soy foods, including tofu, contain isoflavones, which are believed to be the main cause of tofu’s health benefits. It may improve several markers of heart health. Still, more studies are needed. Adding tofu to your diet may also help reduce your risk of certain cancers, help protect against diabetes, improve bone mineral density and brain function, and reduce symptoms of menopause and depression. Note that further studies are necessary for the many claims of its benefits. (Trusted source.)