September 8, 2008

Spinach Artichoke Tofu Dip

This is an excellent appetizer or snack. It is full of vegetables, tofu, and calcium. It tastes indulgent, but it's not! Except for the cheese and tofu, this dip can be made completely fat-free! Even with the tofu and cheese, it remains very low in fat. I loved the creamy texture, but next time I may replace the yogurt with more sour cream and throw in some more parmesan. My only reason is that I enjoy a tarter, tangier dip. I would also replace the fresh mozzarella with shredded lowfat; I just needed to use up the fresh before it spoiled.

Spinach Artichoke Dip
Adapted from 101 Cookbooks


  • 2 14oz. cans water-packed artichokes
  • 1 10oz. package frozen chopped spinach, thawed and squeezed free of water
  • 4 ounces silken tofu
  • 6 cloves garlic
  • 1/2 red onion, roughly chopped
  • 1/3 cup parmesan cheese
  • 1/3 cup lowfat or fat-free sour cream
  • 1/3 cup lowfat or fat-free plain yogurt
  • 1/4 teaspoon sea salt
  • 2 bonnoncini of fresh mozzarella, sliced
  • extra parmesan for sprinkling on top


  1. Preheat oven to 350F degrees.
  2. In a blender or food processor puree the artichokes, spinach, onion, tofu, and garlic.
  3. In a separate medium bowl whisk together the parmesan cheese, yogurt, sour cream, and salt.
  4. Stir in the artichoke puree and pour mixture into a medium-sized baking dish (or multiple smaller dishes).
  5. Arrange mozzarella slices on top. Sprinkle the top with more parmesan. Bake uncovered until heated through and the cheese on the top starts to brown, about 45 minutes. For a browner top, place under a broiler on high for 2-3 minutes.
  6. Serve with grape tomatoes, sauteed until burst in a tiny amount of sundried tomato oil.

Mmm... also, as you notice here, the top of the mozzarella is a bit greasy. Before I served this, I blotted away the oil with a paper towel. If you use reduced fat mozzarella, this should be less of a problem. If you aren't too worried about fat, this would be even more decadent with some toasted pinenuts sprinkled on top. Yum...