The healthiest salad or buddha bowl in the world can be quickly downgraded with a poor-quality dressing. But it can also be significantly upgraded, like in the case of this creamy vegan tofu dressing.
Why this vegan tofu dressing is a better choice over a store-bought mayo-based one:
- It’s a great way to sneak more protein into your diet if you have trouble getting enough (~1g/kilo of body weight for non-athletes).
- Adding tofu reduces saturated fat while keeping it as creamy as the mayo-based dressings. While there is nothing inherently bad about saturated fats, people with a certain genetic predisposition are more likely to gain weight if consuming over 22 grams of saturated fats daily.
- You have full control of the quality of your ingredients. You can choose good olive or avocado oil, experiment with different types of salt, and ensure your lemons are organic or thoroughly washed with vinegar solution.
- Tofu is rich in phytoestrogens – plant compounds that mimic estrogen activity in the body. While the jury is still out on whether these are universally beneficial, some studies show that they can help balance estrogen activity in the body, especially in post-menopausal women or women with estrogen deficiency.
The best part about this recipe is that it’s a perfect canvas for creating a new dressing for every occasion. Some of my friends turn it into a chipotle sauce by adding canned chipotles, while others make it into a green goddess or Cesar dressing:) I will add all these variations as I perfect the ratios.
Creamy vegan tofu dressing recipe:
- 150 grams (1/2 standard tub) silken tofu
- 1/4 cup olive oil or avocado oil if you don’t like pronounced olive oil flavor
- juice of 1/2 lemon
- 1/4 tsp salt
- 1 garlic clove, crushed or processed with a garlic press
- fresh black pepper
Method:
- Add all of the ingredients* to the blender. I use this handy small nutribullet to make all of my dressings. *If possible, crush or press the garlic 5 minutes before adding so it releases allicin (its health-promoting compound).
- Blitz until fully homogenous, for 1 minute or more. Give it a taste and add more salt or lemon juice, if needed. You can also add a splash of water if you prefer a looser consistency.
- Store in a tightly closed jar for up to a week.
More delicious vegan recipes:
- Crispy roasted mushrooms with “clay pot” style rice
- Vegetarian mushroom paté
- Georgian eggplant rolls with walnut filling
- Andalusian gazpacho
- Crispy chickpeas, feta, and shallot vinaigrette salad
Knowing that you use my recipes makes me so happy! If you make my vegan tofu dressing, please leave a starred review here or tag me on Instagram @olesia.guts so I can see your creations!
Ingredients
- 150 grams (1/2 standard tub) silken tofu
- 1/4 cup olive oil, or avocado oil if you don't like pronounced olive oil flavour
- juice of 1/2 lemon
- 1/4 tsp salt
- 1 garlic clove, crushed or processed with a garlic press
- fresh black pepper
Instructions
- Add all of the ingredients* to the blender. I use this handy small nutribullet to make all of my dressings.
- Blitz until fully homogenous, for 1 minute or more. Give it a taste and add more salt or lemon juice, if needed. You can also add a splash of water if you prefer a looser consistency.
- Store in a tightly closed jar for up to a week.
Notes
*If possible, crush or press the garlic 5 minutes before adding, so it releases allicin (its health-promoting compound).
