This delicious vegan caramelized onion dip is my “go to” dip for parties and gatherings. I especially love it because I’m able to serve it at occasions like Father’s Day and it was well received. Sometimes men can be the last to appreciate healthy snacks. But if it tastes as good as this onion dip, you won’t have a problem getting them to eat it. Your only problem will be, you’ll run out.
I’m always on the lookout for easy snacks and this fits the bill if you have a food processor. It doesn’t need to be a large one, a smaller one will do the trick. The key here is sautéing the onions and then throwing them in with the other ingredients. The addition of miso pumps up the flavor without adding salt. I used a red miso in this recipe and that’s why it has a warmish tone but white miso would work too. Either way, it’s yummy served with crackers or your favorite veggies.
The dried onion in this recipe really give it that traditional onion dip flavor. I used the Kirkland brand which you may find at Costco or from amazon. You can elevate the flavors in this onion dip by topping it with green onions or chives. Crispy shallots will give it a bold kick too. If you’re having a big party or want dip leftover to snack on during the week double the recipe. This will require a whole onion but to change it up use ½ white onion and ½ purple onion and then dry sauté them for this doubled recipe and see how you like the combo.
If you want to add spice you can always incorporate your favorite chopped chili peppers or a seeded jalapeno. If you leave the seeds it will be too hot and you’ll want to finely chop any pepper you add so it blends well. If you want a simple spice addition without extra work, just throw in a pinch of cayenne or red pepper flakes.
In addition, to serving this with crackers and veggies, pita or baked chips taste great too.
I'd love to hear your feedback in the comments below for this Healthy Onion Dip! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking
| Prep Time | 15 minutes |
Servings | people |
- 1/2 block block 14 oz. firm organic tofu
- 1/2 large onion sliced thinly
- 2 cloves garlic roughly chopped
- Juice from 1 lemon
- 2 Tbl apple cider vinegar
- 2 Tbl light miso
- 2 Tbl dried chopped onion (see Kirkland brand above)
Ingredients
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- Dry-saute the onions in a non-stick pan (no water) until lightly browned, turning frequently.
- Add garlic at the end of the onion browning and sauté for a few minutes. Set aside to cool.
- Add the tofu, lemon, miso, apple cider vinegar and cooled onion mixture to a food processor.
- Process until smooth and remove to a bowl.
- Add the dried chopped onion and mix to combine. Cool in refrigerator for about an hour so flavors can blend.
- Serve with oil-free potato, yam or tortilla chips, crackers or veggie sticks.
- Oil-Free Potato, Yam or Tortilla Chips Makes 72 chips Ingredients:
- Corn tortillas, 12 count, cut into 6 triangles (I used Food for Life’s Sprouted Corn Tortillas) Potatoes or Yams, 2-3 sliced thinly by hand or with a mandolin. Salt !Method: Oven:
- Preheat over to 390 degrees
- Place in a single layer on a baking sheet lined with parchment paper or sprayed with a little oil.
- Sprinkle or spray a small amount of water over the chips and lightly salt. Bake for 8-10 minutes, flip them over and then cook again for 5-10 minute. The regular potatoes will take less time.
- Watch them carefully as they’re easy to overcook.
- Place in a single layer on a plate or use the handy microwavable gadget below.
- Microwave for about 4 minutes or until crisp.
