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Savory Onion Dip

This dip packs a wallop of flavor! Serve with nutrient-packed veggies for an easy and healthy snack – baby carrots, cauliflower or broccoli pieces, bell pepper slices or asparagus spears – to name just a few…


  • Soft tofu 1 cup
  • Extra virgin olive oil 1 tablespoon
  • Onion, chopped 1 small
  • Garlic, smashed and peeled 3 cloves
  • Red wine vinegar 1 tablespoon
  • Chopped fresh parsley 1 tablespoon
  • Salt 1/2 teaspoon
  • Pepper 1/4 teaspoon


Kids: Line a colander with several thicknesses of paper towel.
Kids: Place tofu in colander and drain for 5 to 10 minutes to remove excess water.
Adults: Meanwhile, in medium skillet, heat oil over medium heat. Add onion and cook, stirring 8 to 10 minutes, or until golden.
Adults: Add garlic and cook, stirring, 3 minutes or until garlic just begins to brown. Remove from heat.
Together: Place sautéed onions and garlic in food processor or blender and process until almost smooth.
Kids: Add drained tofu and process until smooth.
Kids: Add vinegar, parsley, salt, and pepper and process 2 to 3 seconds until just blended.

About this Recipe
  • Serves: 1
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
Submitted By
Meatless Monday Organization
Chef Solus Approved!
This recipe was reviewed by our dietitians and has received our Chef Solus Two Thumbs Up Approval!
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