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Creamy Parsley and Onion Dip (High-Protein, Tofu-Based) – vegetarian recipe
Stav Kogan

Creamy Parsley and Onion Dip (High-Protein, Tofu-Based)

A luxuriously smooth, savory, high-protein, plant-based dip made with tofu, fresh parsley, chives, and sweet sautéed onion. Perfect with veggies, crackers, or as a sandwich spread.
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 45 minutes
Servings: 6 serving
Calories: 54

Ingredients
  

  • 1 medium onion (approx. 150g / 5.3 oz), chopped
  • 3 cloves garlic, minced
  • 1 tbsp (15 ml) olive oil
  • 1 block (14-16 oz / 396-450g) firm tofu, well pressed
  • 1/2 tsp (2 g / 0.07 oz) onion powder
  • 3 tsp (15 ml) fresh lemon juice
  • 1/4 cup (15 g / 0.53 oz) chopped fresh parsley
  • 2 tbsp (6 g / 0.21 oz) chopped fresh chives
  • 1/4 tsp (1.5 g / 0.05 oz) salt, or to taste
  • For the creamiest, non-watery dip, pressing the tofu is crucial. Use a tofu press or wrap the block in paper towels and place a heavy object on top for at least 30 minutes.
  • The flavors deepen and meld beautifully if you let the dip chill in the refrigerator for at least 30-60 minutes before serving.
  • For a thinner consistency, blend in a tablespoon of water or unsweetened plant-based milk at a time until you reach your desired texture.

Method
 

  1. Heat the olive oil in a skillet over medium heat.
  2. Sauté the chopped onion and minced garlic for 3–4 minutes until the onion is soft and translucent.
  3. Remove from heat and let it cool slightly.
  4. In a food processor or high-speed blender, combine the cooled onion and garlic mixture, pressed tofu, onion powder, and lemon juice.
  5. Process until the onion is finely minced and the tofu base is creamy and almost completely smooth, scraping down the sides as needed.
  6. Transfer the smooth mixture to a mixing bowl.
  7. Add the chopped fresh parsley, chives, and salt.
  8. Stir everything together by hand until the fresh herbs are evenly distributed.
  9. Taste and adjust seasoning if necessary.
  10. Serve immediately or chill for at least 30 minutes to allow the flavors to meld.
  11. While dried herbs can work in a pinch, fresh parsley and chives provide a vibrant, bright flavor that makes this dip truly special.

Nutrition

Calories: 54kcalCarbohydrates: 4gProtein: 5gFat: 3g

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