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Tofu and Avocado Dip

This is a healthy version of the popular but rich avocado dip. The addition of tofu reduces the fat content and retains the good avocado flavor. Both avocado and tofu are high in folate, which plays an important role in the production of red blood cells and the prevention of anemia. 

Serve with crisp raw vegetables such as broccoli and cauliflower florets and celery, carrots and zucchini cut into sticks for dipping. 

1 large avocado, coarsely chopped 
1 cup (6 oz / 185 g) firm or soft tofu, crumbled 
2 teaspoons apple cider vinegar 
2 teaspoons low-fat, plain yogurt 
1 garlic clove, minced 
1 teaspoon powdered kelp, optional (May be omitted if unavailable.)
2 scallions (spring onions), thinly sliced 
1 small, vine-ripened tomato, peeled, seeded and finely chopped 
avocado slices, for garnish, optional 
cherry tomatoes, for garnish, optional 
basil sprigs, for garnish, optional 
1 teaspoon extra-virgin olive oil (The finished dip is coated with a thin drizzle of extra-virgin olive oil which prevents discoloring. This oil can be omitted if the dip is served immediately. )


Combine the avocado and tofu in a blender or food processor. Process until smooth, stopping and scraping down the sides as needed. 

Add the vinegar, yogurt, garlic and kelp, if using, to the avocado and tofu mixture. Blend until well combined.

Transfer the mixture to a medium-sized bowl and fold in the scallions and tomato. 

Place the mixture in a serving bowl. Drizzle the oil over the top, then gently tilt the bowl so that the oil forms a thin layer on the surface of the dip. 

Add the garnishes, if using, and serve. 

Total time: 15 minutes 
Serves 6 

Nutrition Information
Per Serving:
71 calories 
3 g protein
6 g fat, 76% calories
(1.3 g saturated, 16.5% of calories; 
3.3 g monounsaturated, 41.8%; 
1. 4 g polyunsaturated, 17.7%); 
1 g carbohydrate; 
0. 71 g dietary fiber, 
5 mg sodium; 
1 mg iron; 
0 mg cholesterol. 

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