Silken Tofu and Cucumber Dip

Silken Tofu and Cucumber Dip

Silken Tofu
and Cucumber


Tofu has a neutral flavor
and the cucumber and
parsley shine through.

I Love Me Café ®

Photo Credit: CIA/Ben Fink


  • 1 pound soft, silken tofu
  • ¼ cup nonfat Greek yogurt
  • 1 bunch parsley leaves (about 2oz)
  • 1 bunch mint leaves (about 2oz)
  • 2 green onions, chopped
  • 2 cucumbers, peeled, seeded and diced (about 2 cups)
  • 2 large tomatoes, seeded and diced
  • 1 lemon, juiced
  • 1 ¼ teaspoons kosher salt
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

Silken Tofu and Cucumber Dip


If you have never had tofu before, this recipe is a great way to start experiencing the protein-rich goodness of soy foods.  Silken tofu performs like yogurt but is not as tart.  For the best results, be sure to select silken tofu designed for making smoothies.

1.    Purée the tofu, yogurt, parsley, mint, and green onions in a blender or food processor until smooth.  Fold in the cucumbers and tomatoes.

2.    Season with the lemon juice, salt, pepper, and 1 tablespoon of the olive oil.  Drizzle the dip with the remaining olive oil before serving.

Chef’s Note  Serve with celery, bell pepper, and carrot sticks.

Nutritional Information Per Tablespoon:  Calories 56, Protein 3g, Carbohydrates 4g, Fiber 1g, Total Fat 3.5 g, Saturated Fat 0.5 g,
Sodium 125 mg

Chocolate Tofu Pudding

Tofu Chocolate Pudding


A fast and simple treat. Tofu
is an excellent source of
protein, and chocolate is rich
in antioxidant compounds.


I Love Me Café ™


  • 1 12-ounce package of organic silken tofu
  • 1 3.5 oz. chocolate bar with high cacao content, 75% or more

Tofu Chocolate Pudding

Makes 6 servings of one half cup each


1. Break up chocolate bar into small pieces

2. Place the chocolate pieces in a microwave-safe bowl and microwave for 1 to 1 ½ minutes, or melt the chocolate in a double brolier

3. In a blender, place the tofu and melted chocolate and blend well

4. Divide into 6 serving bowls and refrigerate for at least 1 hour to set the pudding


Chef Angela: This recipe always gets rave reviews from my
kids, and I feel even better knowing that it’s taking the place of empty dessert calories.


Debbie’s Nutritional Notes: I love the simplicity of this dessert. Tofu is an excellent source of vegetable protein, without cholesterol, and is a versatile ingredient for a wide variety of dishes.