We all know how amazing broccoli is for our bodies in a bunch of different reasons—there's fiber, folic acid, vitamins A and C, and the flavonoid kaempferol, which is an anti-inflammatory that can help protect against cancer and heart disease. Zita Steyn, author of Eat More Greens, is on a mission to find the most delicious ways to pack more greens into your every day. In this recipe, she combines roasted broccoli with the incredible antioxidant properties of cilantro and parsley, and fiber-rich white beans for a dip that's loaded with flavor and health benefits.
Consider regularly offering crudités with a dip such as this one at the start of a meal. Research shows that most hungry kids (big and small!) happily snack on these, dramatically increasing their vegetable intake, and even go on to eat more vegetables during the meal. A win-win situation, if you ask me. You could keep this dip dairy-free by replacing the yogurt with natural coconut or nut-based yogurt, available at most health food stores.
Roasted Broccoli Dip
Makes about 2 cups
- 1 whole unpeeled garlic bulb, cut in half horizontally
- ¼ cup (60 mL) extra-virgin olive oil, plus extra for the garlic and broccoli
- 1 small head of broccoli
- Generous 1 cup (175g) cooked light-colored beans, such as lima beans or cannellini
- 1 oz. (25g/1 small bunch) parsley
- 1 oz. (25g/1 small bunch) cilantro
- ¼ cup (60 mL) goat or cow yogurt
- Sea salt and freshly ground black pepper
1. Preheat the oven to 320°F (160°C).
2. Rub both cut halves of the garlic bulb with olive oil. Sprinkle with salt and pepper, then place the cut sides back together and wrap in foil.
3. Wash the broccoli, then separate into florets and dry thoroughly with a clean dishtowel. Toss the florets in some olive oil, salt, and pepper and transfer to a baking sheet, spreading them out in a single layer.
4. Roast the broccoli and garlic in the oven for 20 to 30 minutes until the broccoli is just cooked through and not burned. Roast the garlic at the same temperature, but for 45 to 60 minutes, until the cloves are soft enough to squeeze from their skins.
5. Put the remaining ingredients, with salt and pepper to taste, into a food processor or blender and add the roasted broccoli and squeezed-out garlic. Process until smooth, scraping down the sides a few times if necessary.
6. If you like your dip a little runnier, add small amounts of hot water with the motor running, or more yogurt.
Recipe excerpted from Eat More Greens by Zita Steyn.
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