Curried Tofu-and-Avocado Dip with Rosemary Pita Chips

Vegetarian
Health score
20%
Curried Tofu-and-Avocado Dip with Rosemary Pita Chips
45 min.
6
246kcal

Suggestions

This recipe for curried tofu and avocado dip with rosemary pita chips is a delicious and healthy snack or appetizer. The dip is made with a blend of tofu, avocado, and yogurt, and seasoned with curry powder, lime, and honey. It's served with homemade pita chips that are seasoned with rosemary and olive oil. This dish is a great way to get your daily dose of healthy fats and proteins, and it's also a good source of vitamins and minerals. The dip is creamy and flavorful, with a slight tang from the lime and yogurt, while the pita chips add a crunchy texture. This recipe is a great option for those who are looking for a vegetarian or vegan dish, and it can be easily customized with your favorite spices and herbs. It's a simple and tasty dish that's perfect for entertaining or as a quick and easy snack.

Ingredients

  • teaspoon curry powder 
  • 0.3 cup yogurt fat-free greek-style
  • 0.3 cup yogurt fat-free greek-style
  •  garlic 
  • slices grape tomatoes for serving
  •  haas avocados pitted coarsely chopped
  • 1.5 teaspoons honey 
  • tablespoons juice of lime fresh
  • teaspoon lime zest finely grated
  • 0.3 cup cream sour low-fat
  • tablespoons mint leaves chopped
  • tablespoons olive oil extra virgin extra-virgin
  • servings pepper freshly ground
  • tablespoon rosemary chopped
  • servings salt 
  • ounces silken tofu soft drained
  •  day old pita bread split

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat the oven to 32
  2. Stack the pita halves and cut them into 6 wedges; transfer to a bowl and add the olive oil and rosemary. Season with salt and toss.
  3. Spread the pita wedges on a baking sheet in a single layer and bake until crisp, 30 minutes.
  4. Let cool.
  5. Meanwhile, in a food processor, puree the tofu, avocado, sour cream, yogurt, lime zest, lime juice, garlic, honey, curry powder and mint until smooth. Season the dip with salt and pepper and refrigerate until chilled.
  6. Serve the dip with the pita chips, tomatoes, cucumbers and radishes.

Nutrition Facts

Calories246kcal
Protein11.71%
Fat42.56%
Carbs45.73%

Properties

Glycemic Index
49.88
Glycemic Load
1.12
Inflammation Score
-5
Nutrition Score
11.457391194675%

Flavonoids

Cyanidin
0.11mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.62mg
Hesperetin
0.76mg
Naringenin
0.03mg
Apigenin
0.09mg
Luteolin
0.22mg
Myricetin
0.01mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:246.37kcal
12.32%
Fat:12.3g
18.92%
Saturated Fat:2.25g
14.05%
Carbohydrates:29.72g
9.91%
Net Carbohydrates:24.71g
8.99%
Sugar:4.86g
5.4%
Cholesterol:3.76mg
1.25%
Sodium:379.88mg
16.52%
Alcohol:0g
100%
Protein:7.61g
15.23%
Manganese:0.76mg
38.12%
Selenium:17.76µg
25.37%
Fiber:5.01g
20.05%
Phosphorus:148.39mg
14.84%
Vitamin B1:0.2mg
13.48%
Magnesium:53.59mg
13.4%
Copper:0.26mg
13.01%
Folate:47.76µg
11.94%
Vitamin E:1.71mg
11.4%
Vitamin B6:0.22mg
11.11%
Potassium:386.58mg
11.05%
Iron:1.96mg
10.91%
Vitamin K:11.01µg
10.48%
Vitamin B5:0.92mg
9.25%
Vitamin B3:1.83mg
9.17%
Vitamin B2:0.16mg
9.12%
Calcium:86.37mg
8.64%
Zinc:1.26mg
8.39%
Vitamin C:6.18mg
7.49%
Vitamin A:170.93IU
3.42%
Vitamin B12:0.16µg
2.75%
Source:My Recipes