Dairy Farmers of Canada

Rainy Day Spinach Dip

Our dietitians' favourite

When kids are watching TV, they can lose track of how much they're putting away. So when a rainy afternoon comes along, just set down a bowl of Rainy Day Spinach Dip and some raw vegetables. They'll love it, even if they know it's good for them!

  • Prep: 15 min
  • Cooking: 20 min
Yields 8 servings
rainy day spinach dip


  • 1 can (19 oz / 540 mL) chickpeas rinsed and drained
  • 1/4 tsp (1 mL) clove garlic
  • 1 cup (250 mL) packed baby spinach
  • 1 cup (250 mL) shredded Canadian Havarti cheese
  • 1/4 cup (60 mL) freshly squeezed lemon juice
  • 1/4 tsp (1 mL) pepper or hot pepper sauce
  • 1/4 cup (60 mL) water
  • Salt and pepper to taste
  • Carrots or any other raw vegetables (celery, cauliflower, broccoli, peppers, etc.)
  • Variety of bread (mini-pita bread, nan bread, etc.)
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Use a food processor fitted with a metal blade to combine chickpeas, minced garlic and spinach. Pulse until chickpeas and spinach are finely chopped, scraping the sides of the bowl, if necessary. Add cheese, lemon juice and pepper and pulse until blended. Gradually add enough water to thin the dip to desired consistency. Transfer to a serving bowl.

For a warm dip, transfer to a small baking dish. Bake in preheated 350 °F (180 °C) oven or toaster oven for about 20 minutes or until warmed through.

Serve with veggies and breads for dipping.


For a warm dip : To microwave, transfer to a microwave-safe bowl and microwave on Medium (50 %) power for 2 to 3 minutes, stirring once, or until warmed through.

The dip can be prepared, covered and refrigerated for up to 2 days. Add more water before serving if it gets too thick. Orange juice can be used in place of the lemon juice.

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Nutritional information

Per serving
Energy: 122 Calories
Protein: 6 g
Carbohydrate: 16 g
Fat: 4 g
Fibre: 3 g
Sodium: 308 mg

Top 5 Nutrients

(% DV*)
Calcium: 9 % / 96 mg
Folate: 24 %
Vitamin B12: 16 %
Vitamin B6: 18 %
Zinc: 12 %