Caramelized Onion Dip

Caramelized Onion Dip

Makes 2 1/4 cups

Here’s a lighter version of everyone’s favorite dip for veggies and chips. Tofu and Greek yogurt make a wonderfully creamy (and healthful!) base, and caramelized onions and a touch of garlic add tons of flavor.

  • 1 tablespoon extra-virgin olive oil
  • 3 large onions, halved and sliced
  • 2 cloves garlic, minced
  • 1/2 (16-ounce) container silken tofu, drained
  • 1/2 cup nonfat plain Greek yogurt
  • 1 tablespoon onion granules
  • 4 teaspoons reduced-sodium soy sauce
  • 1 1/2 teaspoons hot pepper sauce
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon ground black pepper
  • 3 tablespoons chopped fresh chives
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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:Serving size: about 1/4 cup, 45 calories (15 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 5g carbohydrate (1g dietary fiber, 2g sugar), 2g protein
Special Diets: 

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. See our Terms of Service.

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