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White Bean Tofu Dip White Bean Tofu Dip


Prepared by: Susan Mills-Gray
Nutrition Specialist,
University of Missouri Extension
January 3, 2016


Yield: 6 servings



  • 1/4 cup cup extra-virgin olive oil
  • 1 tablespoon fresh chopped rosemary
  • 3 cloves garlic, finely chopped
  • 1/8 teaspoon red pepper flakes
  • 1 15-ounce can white beans, drained and rinsed
  • 7 ounces tofu
  • salt and freshly ground black pepper to taste
  • Vegetable sticks of your choice (zucchini, squash, carrots, celery, etc.)



  1. Heat olive oil in a large skillet over medium-high heat. Add garlic and rosemary and sauté until fragrant, about 1 to 2 minutes.
  2. Sprinkle in the red pepper flakes and remove from heat.
  3. Add white beans, tofu, and the olive oil rosemary mixture, and purée until smooth.
  4. Season the mixture with salt and pepper to taste. Pour into a serving bowl and drizzle with extra-virgin olive oil.
  5. Serve with sliced vegetables for dipping.


Nutrition information per serving:

Calories: 186

Total Fat: 11g

Saturated Fat: 2g

Protein: 8g

Carbohydrate 16g

Fiber: 4g

Sodium: 8mg





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Funded in part by USDA SNAP.

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Last update: Friday, March 04, 2016