Perfectly Vegan

We have nothing against the traditional raw vegetable and dip platter, except that it is often hard to build an anything-but-boring display. When we need a veggie-packed, vitamin-rich crudite alternative, we turn to a recipe that may be a bit unconventional, but is just as healthy! Our vegan Broccoli Cannellini Bean Poppers make munching on “vegetables and dip” a fun-to-eat treat because they are baked together in mini muffin tins. Savory, protein-rich, and full of fiber, our poppers are filled with wholesome, nutrient-dense ingredients that are deliciously plant-based. While we love broccoli on its own, we especially love blending it with our Cannellini Bean Dip because it truly creates a powerful combination of health and flavor. Once baked in the oven, these morsels become soft and moist on the inside and slightly golden brown on the outside–a perfect mix of creamy, spicy and subtly crunchy. Best of all, you can pair these poppers with your favorite sauces for a party-pleasing appetizer or a veggie-filled finger food–because eating veggies is more fun when they’ve been “double dipped.”

Nutrient Booster: Broccoli

Broccoli is often referred to as a “super veggie” because it is high in many nutrients, including fiber, vitamin C, vitamin K, iron and potassium. Because this cruciferous vegetable contains an impressive amount of fiber, eating it promotes healthy digestion and helps lower blood sugar for diabetic control.Loaded with cancer-fighting antioxidants, this nutritional powerhouse is also full of minerals and vitamins that help prevent heart attacks and strokes by keeping arteries clear, in addition to correcting high cholesterol and lowering pressure. In addition, broccoli contains nutrients and bioactive compounds that may slow mental decline and support a healthy brain during the aging process. One study reveals that older adults who include dark green vegetables as part of a healthy diet, like broccoli, may be able to resist mental decline. It is so easy to take advantage of all that broccoli nutrition has to offer by roasting it, steaming it, or blending it into sauces and dips.

Perfect Pairs

Our Broccoli Cannellini Bean Poppers are the perfect portable, hand-held breakfast or snack, hors d’oeuvre, or veggie-filled side. When baked as a side dish, these broccoli bites pair well with many of our favorite main course recipes, like our Black Sesame Seed Encrusted Salmon, Grilled Chicken Satay with Thai Style Peanut Sauce, Almond Crusted Chicken, and our Tandoori Chicken Thighs. Delicious on their own, these poppers also taste great when dipped in Icelandic Provisions Skyr, ketchup, and even our Hempy Guacamole or Black Bean Dip. Are you trying to follow a plant-based diet but don’t like veggies? Our recipe for Broccoli Cannellini Bean Poppers will convert any finicky foodie into a vegetable-loving fanatic!

Vegan Broccoli Cannellini Bean Popps

Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 24 servings

Ingredients

Cannellini Bean Dip

  • 1 tablespoon olive oil
  • 1/2 cup onion, finely chopped
  • 2 cloves garlic, minced
  • 1 (15 ounce) can cannellini beans, drained and rinsed well
  • 1/2 teaspoon salt
  • 1-3 teaspoons lemon juice

Broccoli Cannellini Bean Poppers

  • 2 cups broccoli florets, or 10 ounces frozen broccoli florets
  • 1/2 cup panko bread crumbs, gluten free if necessary
  • 1/2 teaspoon oregano
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1 flax egg, or 1 egg
  • 1 teaspoon olive oil
  • 1-3 teaspoon sriracha, optional

Instructions

  1. Preheat oven to 425ºF and grease a mini muffin pan or line a baking sheet with parchment paper.

Cannellini Bean Dip

  1. Place a saute pan over medium heat. Add olive oil and onion, saute for 4-5 minutes, and add garlic until it begins to lightly brown. Add the cannellini beans and mix together for 2 minutes. Remove from the heat.

  2. In a food processor or high-speed blender, puree the beans, garlic, onions, salt, and lemon juice. Blend on high or process for about 2 minutes, until creamy.

Broccoli Cannellini Bean Poppers

  1. In a pot, steam broccoli florets for 2 minutes.

  2. Add broccoli, panko bread crumbs, oregano, onion powder, garlic powder, flax egg, and Sriracha sauce in a food processor and pulse 2-3 times until well combined.

  3. In a large bowl, combine the bean dip with the broccoli ingredients. Mix until well combined.

  4. Scoop a 1 1/2 tablespoon of the mixture and place in the greased mini muffin tin or lined baking sheet. Bake in the oven for 20-25 minutes, until golden on top. Serve warm with Sriracha sauce, low sodium ketchup or sauce of your choice.

Recipe Notes

1 flax egg – 1 tablespoon flaxseed + 3 tablespoons water in a dish to thicken for 15 minutes.

Nutrient Analysis:
Serving size: 1 popper, Calories: 40 calories, Fat: 1 gram, Saturated fat: 0 grams,Carbohydrates: 6 grams, Sugar: 0.5 grams, Sodium: 70 milligrams, Fiber: 1 gram,Protein: 1.5 grams, Cholesterol: 0 milligrams

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