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60 minutes
6
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
tofu
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 6.7% of RDA
• Calories: 30.7% of RDA
• Carbs: 3.7% of RDA
• Fat (total lipid): 28.9% of RDA
• Fiber: 16.3% of RDA
• Fructose: 0.4% of RDA
• Protein: 3.9% of RDA
• Sodium: 30.7% of RDA
• Sugar: 5.6% of RDA
• Vitamin A (IU): 18.5% of RDA
• Vitamin B6: 6.6% of RDA
• Vitamin C: 69.8% of RDA
• Iron: 0.1% of RDA
• Magnesium: 15.7% of RDA
• Manganese: 7.1% of RDA
• Niacin: 5.3% of RDA
• Potassium: 9.7% of RDA
• Zinc: 3.9% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
10.3
g
Calories
614
 
Fiber
4.56
g
Iron
0.027
mg
Protein
4.43
g
Sodium
415
mg
Sugars
1.74
g
Fat (total lipid)
17.6
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
cans
+
-
 
14 oz. cans, hearts in water, drained and divided.
 
1/2
cups
+
-
 
 
1
can
+
-
 
4 oz can, diced, mild or medium.
 
2
cloves
+
-
 
minced.
 
1/2
tsp
+
-
 
 
1/4
tsp
+
-
 
 
1/2
cups
+
-
 
firm or extra-firm silken tofu.
 
2
tbsp
+
-
 
 
1/4
cups
+
-
 
finely chopped.
 
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PREPARATION
PREPARING THE MIXTURE
1.
Preheat the oven to 350 F.
2.
Chop half of the artichokes and place in a large bowl. Set remaining aside. Add vegenaise, green chiles, garlic, chopped bell pepper, salt, and hot pepper flakes.
3.
Stir to combine.
4.
In a food processor, add the tofu and reserved artichokes and puree into a thick and slightly chunky puree, stopping a few times to scrape the sides.
5.
Add this to the vegetables in the bowl and mix very well.
BAKING THE DIP
6.
Spread the mixture evenly in a baking dish and brush top with oil.
7.
Place into the preheated oven and bake 40-45 minutes.
8.
Remove once done and let cool.
9.
You can serve it in the baking dish or transfer it to a different serving dish. Pairs nicely with fresh baguette slices.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
If artichoke hearts are unavailable, you can substitute artichoke crowns in water.
2.
Most canned green chile is mild, so if you desire more of a spice, use more red pepper flakes for additional spice.
 
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 614
Protein 4.43 g
Carbohydrates 10.3 g
Iron 0.03 mg
Fiber 4.56 g
Calcium 67.1 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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