Onion and Parsley Dip

Author: Recipes_se
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Prep Time 20 minutes
Cook Time 4 minutes
Course Appetizers, Salad Dressings
Cuisine American
Servings 6 servings
Calories 124.78 kcal


  • Stove
  • Food Processor or Blender


  • 1 onion chopped
  • 3 cloves garlic minced
  • 1 tbsp olive oil extra virgin
  • 1 block firm tofu well pressed
  • 1/2 tsp onion powder
  • 3 tsp lemon juice
  • 1/4 cup fresh parsley chopped
  • 2 tbsp fresh chives chopped
  • 1/4 tsp salt


  • In a medium pan, sauté onions and garlic approximately 4 minutes, until they are soft. Remove from stove and allow to slightly cool.
  • Place the tofu and the onions and garlic into the food processor or blender and blend until onions are minced and tofu is almost smooth.
  • By hand, add the remaining ingredients and mash together. Enjoy!

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Onion and Parsley Dip
Amount Per Serving (1 Serving)
Calories 124.78 Calories from Fat 64
% Daily Value*
Fat 7.15g11%
Saturated Fat 1.03g6%
Sodium 110.13mg5%
Potassium 244.47mg7%
Carbohydrates 14.4g5%
Fiber 2.45g10%
Sugar 2.46g3%
Protein 10.16g20%
Vitamin A 435.06IU9%
Vitamin B1 0.08mg5%
Vitamin B2 0.05mg3%
Vitamin B3 0.26mg1%
Vitamin B5 0.08mg1%
Vitamin B6 0.26mg13%
Vitamin C 11.2mg14%
Vitamin E 0.46mg3%
Vitamin K 71.2µg68%
Calcium 391.91mg39%
Copper 0.22mg11%
Folate 23.69µg6%
Iron 2.1mg12%
Manganese 0.72mg36%
Magnesium 40.06mg10%
Phosphorus 123.51mg12%
Selenium 9.89µg14%
Zinc 1.01mg7%
Ess-Methionine 115.83mg
Ess-Tryptophan 128.75mg
Ess-Threonine 428.92mg
Ess-Phenylalanine 457.26mg
Ess-Arginine 748.14mg
Ess-Lysine 485.02mg
Ess-Leucine 760.26mg
Ess-Isoleucine 463.42mg
Ess-Histidine 235.5mg
Ess-Valine 477.01mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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