ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Tofu Herb Dip

Yield Makes 2 1/8 cups; 18 servings
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.

Ingredients

  • 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

Nutrition Information

  • calories 34
  • caloriesfromfat 44 %
  • protein 3.2 g
  • fat 1.7 g
  • satfat 0.2 g
  • carbohydrate 2.2 g
  • fiber 0.5 g
  • sodium 55 mg
  • cholesterol 0.0 mg

How to Make It

  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.

  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.

  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.

  4. Note: Nutritional analysis is per serving.