TOTAL TIME: Prep: 25 min. + chilling
MAKES: 10 servings


  • 1 large onion, chopped
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 2 tablespoons olive oil
  • 5 garlic cloves, minced
  • 1 can (15 ounces) white kidney or cannellini beans, rinsed and drained
  • 1 can (14 ounces) water-packed artichoke hearts, rinsed and drained
  • 1 tablespoon lemon juice
  • 1/2 teaspoon salt
  • 1/8 teaspoon cayenne pepper
  • Assorted fresh vegetables and/or baked pita chips

Nutritional Facts

1/4 cup: 81 calories, 3g fat (0 saturated fat), 0 cholesterol, 271mg sodium, 11g carbohydrate (1g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat.


  1. In a small nonstick skillet, saute the onion, oregano and thyme in oil until onions are tender. Add garlic; cook 1 minute longer. Remove from the heat; cool slightly.
  2. In a food processor, combine the beans, artichokes, lemon juice, salt, cayenne and onion mixture; cover and process until pureed.
  3. Transfer to a small bowl. Cover and refrigerate at least 2 hours before serving. Serve with vegetables and/or pita chips. Yield: 2-1/2 cups.
Originally published as Garlic Artichoke Dip in Healthy Cooking February/March 2010, p41

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