Tofu Herb Dip Recipe

Searching for appealing foods for her daughter, who was on a low-fat diet, Maria Sandoval came up with this nutritious and appealing appetizer dip. Most of our tasters never guessed that tofu was its base. Serve the herb dip with melba toast, crackers, thin baguette slices, or raw vegetables. Prep and Cook Time: about 30 minutes.

1 carton (12 to 14 oz.) firm tofu

3/4 cup coarsely chopped fresh cilantro

3/4 cup coarsely chopped parsley

3/4 cup lightly packed fresh mint leaves, rinsed

1/2 cup sliced green onions

1/2 cup drained canned roasted red peppers

1 clove garlic, peeled

3 tablespoons lemon juice

2 tablespoons drained capers

Salt and pepper

Step 1

Rinse tofu and drain. Cut into 1/2-inch-thick slices and lay on several layers of towels. Cover with several layers of towels and press gently to remove excess liquid.

Step 2

In a food processor, combine cilantro, parsley, mint, and green onions. Whirl until minced (or mince with a knife). Pour herbs into a small bowl.

Step 3

Pat red peppers dry and put into a food processor or blender. Crumble tofu and add to red peppers along with garlic, lemon juice, and capers. Whirl until smooth. Add to herbs and stir to mix. Add salt and pepper to taste.

Step 4

Note: Nutritional analysis is per serving.

Nutrition Facts

0 servings

Serving size

Amount per serving
Calories34

% Daily Value *
Total Fat 1.7g3%

Saturated Fat 0.2g1%
Cholesterol 0.0mg0%
Sodium 55mg3%
Total Carbohydrate 2.2g1%

Dietary Fiber 0.5g2%
Protein 3.2g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Tofu Herb Dip