This tofu tzatziki recipe is a candida diet friendly and dairy free version inspired by traditional tzatziki.
This mint and tofu tzatziki is a great alternative to the traditional yogurt-based sauce. It is also perfect for those on a candida diet or for those who are lactose intolerant. Plus, it is also vegan and oil free (decorative olive oil drizzle is completely optional!).
Just follow our simple recipe and you'll be enjoying homemade tzatziki in no time!
🥒 What is Tzatziki?
Tzatziki is a yogurt-based dip or sauce that originated in Greece, and variations are popularly found in Middle Eastern and Turkish cuisine as well.
It's usually made with yogurt, cucumbers, garlic, olive oil, and vinegar, and it's typically served with pita bread or as a side dish. Tzatziki has a refreshing, cool taste and can be used as a dip for vegetables or a sauce for meats.
Plus, it has an awesome name. Tzatziki. Be sure to memorise the spelling so you can use it to dominate your next family Scrabble game.
I am a lover of Mediterranean and Greek cuisine, but because dairy is not permitted on a Candida Diet, I had to come up with an alternative. This is where this tzatziki inspired mint and tofu dip was born! So, although it may not be an authentic recipe, I hope you still enjoy this variation!
The ingredients of this tzatziki are relatively simple, but with a little extra care in how it is prepared, you will end up with a delicious dip or dressing you will want to make again and again.
Follow the steps below to make the best tofu tzatziki:
Prepare the Cucumber
Want to know the secret to the perfect tzatziki? It’s all in how you prepare the cucumber!
First things first, I must ask that you buy organic cucumber. Health conversations aside, organic cucumbers simply taste better. In my experience, the skin is thinner and more palatable, there is more flesh and less watery seeds, plus the flavour is sweeter and less bitter.
Now in terms of preparing the cucumber you will want to carry out the following steps:
- Wash and dry the cucumber
- Peel away the skin
- Grate the cucumber
- Remove the excess moisture
The final step is arguably the most important. Too much cucumber juice will result in a watery tzatziki.
You could simply strain the grated cucumber in a sieve. However, an extra step I like to take is to salt the cucumber and leave it to stand for around 5 minutes. Adding salt to the cucumber helps draw moisture from the flesh making it easier to remove the juice when straining.
Once you have your strained, grated cucumber, you will want to add all of the other ingredients, except for the mint, to a blender. Blend for a minute to break down the tofu and create a smooth consistency.
The final step is to add your fresh mint. Be sure to properly wash and dry your mint first.
Next, I like to roughly chop the mint before adding it to the blender still containing the other ingredients. You can now blend again to incorporate the fresh mint.
The reason I add the mint in last is so that the mint is not overly blended. Also, by roughly chopping it in advance, it won’t need as long in the blender.
🍽 How to Serve
Although the main recipe is oil free, if you want, feel free to drizzle a little extra virgin olive oil on top for added flavour and, well, it looks pretty too!
This tofu tzatziki dip is incredible with these Lamb and Buckwheat meatballs. Serve alongside some wild rice and a salad of cucumber, tomatoes, red onions, and olives for a mouth-watering Mediterranean spread.
Alternatively, you could serve with either falafel, grilled fish, meat or vegetables, or use as a filling for a socca wrap. Delicious!
In this recipe I have used fresh mint, however, you can also substitute like-for-like with fresh dill or even a combination of both as these flavours work very well together.
I always recommend fresh over dried, but if you are desperate for some tzatziki and dried is all you have on hand, then you can substitute the 2 tablespoon of fresh mint for 2 teaspoon of dried.
Did you make this recipe?
Please let me know how it turned out for you! Be sure to rate and leave a comment below, and tag @anti_candida_kitchen on Instagram with the hashtag #anticandidakitchen. Happy cooking!
Dairy-Free Tofu Tzatziki Dip
- ½ organic cucumber (approx 150g)
- ¼ teaspoon salt
- 175 g organic silken tofu
- 1 small fresh garlic clove
- 2 tablespoon lemon juice
- 2 tablespoon chopped fresh mint
- 1 tablespoon extra virgin olive oil to drizzle (optional)
- Wash, peel, and grate the cucumber. Sprinkle with the salt and leave to stand for around 5 minutes.
- Strain the salted cucumber in a sieve to remove the excess moisture.
- Add the strained cucumber, silken tofu, garlic and lemon juice, to a blender and blend until smooth.
- Roughly chop the fresh mint and add to the blender with the other ingredients. Blend for a few seconds to incorporate the mint.
- Decant to a serving bowl, and drizzle with the extra virgin olive oil before serving.