• Skip to primary navigation
  • Skip to main content
  • Skip to footer
Motive Nutrition

Motive Nutrition

Healthy recipes. Nutrition tips. Motivation.

  • About
    • Meet Vanessa
    • Our philosophy
    • The MN Team
  • blog
    • Meal Prep
    • Eating Well
      • Nutrition Tips
      • Mindful Eating
    • Living Well
      • Mom & Baby
      • Self-care
    • Videos
  • Services
    • Coaching
      • General nutrition
      • Sports nutrition
      • Prenatal nutrition
      • Fertility nutrition
      • PCOS nutrition
      • IBS nutrition
      • Low-Fodmap diet
    • Speaking and Corporate Services
  • Recipes
  • Book an appointment
  • Fr

Creamy kale dip

November 25, 2012 | byVanessa Perrone

Creamy kale dip

Dips are such crowd-pleasers. Maybe because they’re easy to hover around as guests chat it up, and hosts love them too as they’re no-fuss to prepare.

Want to really thrill your guests? Invite King Kale to the party. Guests are always excited to learn that the food they’re enjoying is good for them too. This kale dip gets its creaminess from the addition of white beans and yogurt. Serve with endive spears, which make perfect dippers and are also crisp, fresh and light.

This dip is also great as a snack. Actually, it’s so protein-packed and satisfying, that I managed to make a meal out of it (shortly after, and um during, taking this photo). Enjoy.

 

 

Creamy kale dip

Makes:: 3 cups

Ingredients

1 bunch kale (0.5lb)

2 tablespoons extra virgin olive oil, divided

1 garlic clove, finely minced

1/4 cup water

2 cups cooked white beans (cannellini, borlotti or white kidney) or a 19 oz can, drained and rinced

Juice of 1/2 lemon

3/4 cup plain, non-fat greek yogurt

1/2 teaspoon fresh rosemary

1/2 teaspoon coarse salt

1/4 teaspoon freshly cracked black pepper

1/3 cup freshly grated Parmigiano Reggiano

 

Method

1. The easiest way to separate kale leaves from the stem is by simply running your fingers on either side of the rib. Then, wash the kale and dry with a salad spinner. (This should be about 6 cups, packed.)

2. In a large pan, heat 1 tablespoon of olive oil over medium heat, add the garlic and cook just until fragrant, about 1 minute. Add the kale, and using tongs, toss it evenly in the garlic oil. Pour the water into the pan, add a pinch of salt and quickly cover with a lid to let steam until wilted, about 3-4 minutes. Remove from the heat and let cool.

3. In a food processor fitted with a steel blade, combine the beans, second tablespoon of olive oil, lemon juice, yogurt, rosemary, salt and pepper. Process until smooth.

4. Add the kale and the parmesan cheese and pulse, until incorporated.

5. Serve with endive spears. This dip can be kept refrigerated in an airtight container for up to 3 days.

 

Will you be issuing an invite to kale during the holidays? Will you be hosting?

Previous Post
Next Post

You might also like:

Morning Granola Clusters
Greek Chicken Wraps (Better than takeout)
Sesame Beef Lettuce Cups

Reader Interactions

Comments

  1. EA-The Spicy RD says

    November 26, 2012 at 7:16 pm

    Kale is ALWAYS invited to my house 🙂 I have made kale dip before that is delicious, but never thought to add pureed beans. Love the addition of fresh rosemary too, which is always in abundance at my house. Can’t wait to try this!

    Reply
    • Vanessa says

      November 30, 2012 at 9:13 am

      Great! Let me know how it turns out 🙂

      Reply
  2. Stephanie Nash says

    April 20, 2013 at 1:47 pm

    I just made this, even my kids begged for their own bowls!!! Thanks!

    Reply
    • vanessaperrone says

      April 23, 2013 at 1:12 pm

      Always happy to hear that kids are have jumped on the kale bandwagon!

      Reply
  3. Candee says

    March 14, 2014 at 4:25 pm

    Just wondering if something like this could be frozen? We are only 2 but it sounds like an awesome recipe. We would have a tough time using 3 cups in a few days!!

    Reply
    • vanessaperrone says

      April 23, 2014 at 3:57 pm

      I’ve never tried freezing it. In theory, all ingredients freeze well individually but cannot speak for the dip! If you try it out, let me know the result!!

      Reply

Leave a comment Cancel reply

Your email address will not be published. Required fields are marked *

More

RECIPES

LIVING WELL

EATING WELL

MAKE HEALTHY CHANGES TODAY!

Footer

  • Press & Media
  • Join our team
  • Contact
  • Terms & Privacy
© Motive Nutrition 2023. All rights reserved | Site by LAG

Copyright © 2023 · Motive Nutrition Theme on Genesis Framework · WordPress · Log in