Finding great healthy plant-based snacks is not as difficult as many people think. This vegan spinach dip recipe can be made in minutes and used as a dip with fresh vegetables like baby carrots, celery sticks, and cucumber slices.
I think you’re going to love this dip because it’s…
- Simple to make
What I like about this vegan spinach dip is that it requires absolutely no cooking. And, the only kitchen equipment needed is a blender. It really doesn’t get much simpler than that!
When my family requests a snack for movie night, I can get this spinach dip together in less than 20 minutes. The best part is that I feel very good about the healthy food that they are eating.
How to make easy vegan spinach dip
In a blender or food processor, combine tofu, lemon juice, Dijon, green onion, tarragon, celery salt, sea salt, paprika, and sweetener. You will notice that this recipe calls for 1/4 cup green onion used here, as well as another 1/4 cup scallions at the end.
Blend until smooth and creamy. Set to the side.
A full list of ingredients, measurements, instructions, and a print button can be found in the recipe card at the bottom of the page.
To drain the liquid from spinach. See the tips below.
In a large bowl add thawed /drained spinach, shredded carrots, scallions, and minced garlic.
Add creamy mixture to a large bowl with veggies. Stir together thoroughly. This takes a good bit of stirring to incorporate with spinach.
Serve chilled with pita bread triangles, carrot and celery sticks, sliced cucumbers.
Tips for making this simple spinach dip
For draining the spinach, I place it on paper towels, wrap it up, and squeeze over a sink (or bowl if you want to reserve the liquid for the veggie broth to use in other dishes).
Serve on pita triangles, French bread, homemade chips, or veggies sticks. Any way you decide to serve this dip, it will be a crowd-pleaser!
Another delicious spinach dip you might enjoy is my Spinach Artichoke Dip. There’s no cooking required with it either.
For those that are soy-free, Happy Herbivore has great substitution ideas for tofu in her article, How to Replace Tofu.
Nutrition in Spinach
Spinach is a vitamin powerhouse, and this Creamy Spinach Spread offers a terrific punch of antioxidants and cancer-fighting nutrients.
Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence.
One cup of the leafy green vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement.
It is a good, very good or excellent source of more than 20 different measurable nutrients, including dietary fiber, calcium and protein. And yet, 1 cup has only 40 calories! Spinach is an excellent choice for nutrition without high calories.–LiveStrong
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Recipe adapted from Dr. Neal Barnard’s book, Breaking the Food Seduction.
Is tofu healthy?
Some people are not too sure about tofu, because it contains phytoestrogens. Turns out, phytoestrogens are very health promoting and are not at all like our body’s natural estrogen that can cause harm and lead to disease.
This makes so much sense, because the countries that consume the most soy, such as Japan and China, have the lowest rates of cancer and chronic disease. This short video will explain the benefits of soy.
Other healthy snack ideas
- 1 pkg silken tofu
- 2 Tbsp lemon juice
- 1/4 cup green onions
- 1 tsp Dijon mustard
- 1/2 tsp tarragon dried spice (optional)
- 1/4 tsp celery salt
- 1/4 tsp sea salt, or to taste
- 1/2 tsp smoked paprika
- 1/2 tsp sweetener, I use sucanat
- 1 10 oz box frozen, chopped spinach, thawed
- 1 cup shredded carrots, I bought pre-shredded
- 1 tsp minced garlic, I use kind from jar
- 1/4 cup scallions, sliced
- Drain and press water from tofu.
- In blender or food processor, combine tofu, lemon juice, Dijon, green onion, tarragon, celery salt, sea salt, paprika, and sweetener. You will notice that this recipe calls for 1/4 cup green onion used here, as well as another 1/4 cup scallions at the end.
- Blend until smooth and creamy. Set to the side.
- To drain the liquid from spinach, I place it on paper towels, wrap it up, and squeeze over a sink (or bowl if you want to reserve the liquid for veggie broth to use in other dishes).
- In a large bowl add thawed /drained spinach, shredded carrots, scallions, and minced garlic.
- Add creamy mixture to the large bowl with veggies. Stir together thoroughly. This takes a good bit of stirring to incorporate with spinach.
- Serve chilled with pita bread triangles, carrot and celery sticks, sliced cucumbers.
Detailed instructions, in-process photos, and my personal helpful tips can be found in the article above.
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Nutrition Information:Yield: 2
Amount Per Serving: Calories: 109Total Fat: 3gCholesterol: 0mgCarbohydrates: 15gFiber: 6gSugar: 5gProtein: 10g
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.