Caramelized Onion Dip
Makes 2 1/4 cups
Time 1 hr 5 min
Here’s a lighter version of everyone’s favorite dip for veggies and chips. Tofu and Greek yogurt make a wonderfully creamy base, and caramelized onions and a touch of garlic add tons of flavor.
Special Diets:
Ingredients
- 1 tablespoon extra-virgin olive oil
- 3 large onions, halved and sliced
- 2 cloves garlic, finely chopped
- 1/2 (16.0-ounce) container silken tofu, drained
- 1/2 cup nonfat plain Greek yogurt
- 1 tablespoon onion granules
- 4 teaspoons low-sodium soy sauce
- 1 1/2 teaspoon hot pepper sauce
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper
- 3 tablespoons chopped fresh chives
Method
Heat oil in a large skillet over medium heat.
Add onions and cook, stirring until softened.
Cover the skillet, lower heat to medium-low, and cook, stirring occasionally until onions are deeply browned, about 25 minutes.
Stir in garlic and cook about a minute more.
Combine tofu, yogurt, onion granules, soy sauce, hot pepper sauce, salt and pepper in a food processor and pulse to combine.
Add onions and pulse until fairly smooth.
Transfer to a serving dish and stir in chives.
Cover and refrigerate at least 30 minutes before serving.
Nutritional Info:
Per serving: about 1/4 cup, 45 calories (15 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 5g carbohydrates (1g dietary fiber, 2g sugar), 2g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 1 tablespoon extra-virgin olive oil
- 3 large onions, halved and sliced
- 2 cloves garlic, finely chopped
- 1/2 (16.0-ounce) container silken tofu, drained
- 1/2 cup nonfat plain Greek yogurt
- 1 tablespoon onion granules
- 4 teaspoons low-sodium soy sauce
- 1 1/2 teaspoon hot pepper sauce
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper
- 3 tablespoons chopped fresh chives