Tofu-Spinach Dip

Real Food for Real Kids - Tofu-Spinach Dip Recipe

Makes 10 servings


  • 3¾ cup frozen spinach
  • 1¾ cup sliced onion
  • 3 tbsp minced garlic
  • 2 tbsp + ¾ cup sunflower oil
  • 2 cups silken tofu, cubed
  • 1 tbsp dijon mustard
  • 2 tbsp lemon juice
  • 2½ tsp sea salt
  • 1 pinch of ground nutmeg


  1. Thaw spinach completely and squeeze out as much water as you can. Chop into 1 cm pieces if it’s not already chopped (it usually is).
  2. Over medium heat, caramelize the onions and garlic in a frying pan using the 2 tbs of sunflower oil (about 5 minutes), then set aside.
  3. Purée the remaining ingredients in a blender or food processor until silky smooth. Empty this into a mixing bowl.
  4. To finish off the dip, stir in the spinach and the caramelized onion and garlic. Voilà!

Real Food Tips:

  • Keep this dip refrigerated, and use within 2-3 days.
  • Choosing organic tofu ensures it’s made from GMO-free soy.
  • If your kids aren’t fans of spinach, we’ve had success by calling this our Green Monster Dip!