Vegan Oil Free Tzatziki Sauce

This is not your typically Tzatziki sauce because it’s not made from yogurt but in order to make it oil free and dairy free we are making ours with tofu, but you will never notice the difference. This tzatziki is smooth and creamy and full of authentic Greek flavors. This Starch Solution version is a light, tangy and refreshing oil free version that’s perfect to top my falafels or to use as a dip with some vegan naan or veggies.

This recipes literally comes together in a few minutes but you’ll want to make it ahead so the flavors can meld together. You can also thin this out and it makes an amazing dressing on top of any salad. I make this sauce all the time because it has multiply uses as a dip or dressing and sauce.

• Cucumbers-I prefer either english or persian cucumber and you want to make sure you squeeze out as much water as possible.
• Firm Silken tofu- you will want to use the shelf stable tofu here instead of fresh. It makes a difference in the taste.
• Dill- fresh is always preferably but dry works well in this, so here is no excuse.
• Lemons add the brightness and balance to this sauce

Serve with my favorite oil free falafels https://vicki-lynne.com/oil-free-falafels/ on a vegan pita and dinner is served.

Certainly! Let’s delve into the benefits of each ingredient:

1. Silken Tofu:
   • Plant-Based Protein: Silken tofu is an excellent source of plant-based protein, making it a valuable addition to vegetarian and vegan diets. It contains all nine essential amino acids, making it a complete protein source.
   • Low in Calories: Silken tofu is low in calories but high in protein, making it a satisfying and nutritious option for those looking to manage their weight or increase their protein intake.
   • Rich in Minerals: Silken tofu contains essential minerals such as calcium, iron, and magnesium, which are important for bone health, blood clotting, and muscle function.
   • Versatile: Silken tofu has a mild flavor and creamy texture, making it a versatile ingredient that can be used in both savory and sweet dishes, from smoothies and puddings to sauces and dressings.
2. English Cucumbers:
   • Hydration: English cucumbers have a high water content, making them hydrating and refreshing. Including cucumbers in your diet can help you stay hydrated, especially during hot weather.
   • Low in Calories: English cucumbers are low in calories but high in nutrients, making them a great option for those looking to manage their weight or maintain a healthy diet.
   • Rich in Antioxidants: Cucumbers contain antioxidants like beta-carotene and flavonoids, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.
   • Digestive Support: English cucumbers are a good source of dietary fiber, which aids digestion, promotes regular bowel movements, and supports gut health.
3. Garlic:
   • Immune Support: Garlic contains compounds like allicin, which have been shown to have antimicrobial and immune-boosting properties, helping to support the body’s defenses against infections.
   • Heart Health: Garlic may help lower blood pressure and cholesterol levels, reducing the risk of heart disease and promoting cardiovascular health.
   • Anti-Inflammatory: Garlic has anti-inflammatory properties that may help reduce inflammation in the body and alleviate symptoms of conditions like arthritis.
   • Flavor Enhancer: Garlic adds depth and complexity to dishes, infusing them with its distinctive aroma and pungent flavor.
4. Lemon Juice:
   • Vitamin C: Lemon juice is rich in vitamin C, a powerful antioxidant that supports immune function, collagen production, and skin health. It also helps enhance iron absorption from plant-based sources.
   • Alkalizing: Despite its acidic taste, lemon juice has an alkalizing effect on the body once metabolized, helping to balance pH levels and promote overall health.
   • Digestive Aid: Lemon juice contains citric acid, which stimulates digestive enzymes and may help improve digestion. It also acts as a natural diuretic, promoting detoxification and kidney health.
   • Flavor Booster: Lemon juice adds brightness and acidity to dishes, enhancing their flavor profile and making them more vibrant and appetizing.
5. Fresh Dill:
   • Antioxidant Properties: Fresh dill contains antioxidants like flavonoids and polyphenols, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.
   • Digestive Support: Dill has been used traditionally to aid digestion and relieve digestive discomfort, such as bloating and gas. It may also help stimulate appetite and soothe the stomach.
   • Anti-Inflammatory: Dill contains compounds with anti-inflammatory properties, which may help reduce inflammation in the body and alleviate symptoms of inflammatory conditions like arthritis.
   • Fresh Flavor: Fresh dill adds a bright, herbaceous flavor to dishes, enhancing their taste and aroma. It pairs well with a variety of ingredients and can be used in both savory and sweet dishes.

Incorporating these nutrient-rich ingredients into your diet can help you reap a wide range of health benefits, from supporting immune function and digestive health to promoting heart health and overall well-being. Whether enjoyed individually or combined in a delicious recipe, these ingredients offer both flavor and nutrition to nourish your body and delight your taste buds.

Indulge in the refreshing flavors of a dairy-free and vegan tzatziki sauce that’s not only delicious but also packed with vibrant, plant-based ingredients. This healthy twist on a classic Greek favorite is perfect for those following a vegan lifestyle or looking for a dairy-free alternative without compromising on taste.