Anchovy Yogurt Dressing Recipe - Vegetarian Food

Anchovy Yogurt Dressing

Anchovy Yogurt Dressing Recipe - Vegetarian Food
Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 4 | Vegetarian diet


Anchovy Yogurt Dressing
Anchovy Yogurt Dressing

Anchovy Yogurt Dressing is a versatile and flavorful condiment that can elevate any dish it accompanies. This recipe combines the tangy zest of yogurt with the umami-rich anchovy paste, creating a dressing that is both bold and refreshing. Perfect for salads, as a dip, or even as a marinade, this dressing is sure to become a staple in your culinary repertoire.


The use of anchovies in cooking dates back to ancient times, with evidence of their culinary use in the Mediterranean region. The combination of anchovies with yogurt, however, is a more modern culinary innovation. This recipe draws inspiration from various culinary traditions, blending the rich flavors of the sea with the creamy, tangy profile of yogurt to create a dressing that is both unique and deeply satisfying.


How to prepare

  1. Place all ingredients into a blender and blend until smooth.
  2. Refrigerate to allow flavors to blend; adjust seasoning before serving.
  3. Serve chilled with any appetizer, side dish, or main dish, or use as a dip or marinade.


  • For a dairy-free version, substitute the yogurt with a plant-based alternative such as coconut yogurt. For a spicier kick, add a teaspoon of Dijon mustard or increase the amount of red pepper flakes.

Cooking Tips & Tricks

For the best flavor, use high-quality anchovy paste and fresh, plain low-fat yogurt. Ensure all ingredients are well chilled before blending to maintain the freshness of the dressing. For a smoother texture, blend the ingredients on high for a few minutes. If the dressing is too thick, you can thin it with a little water or additional vinegar.

Serving Suggestions

This dressing pairs beautifully with a crisp green salad, roasted vegetables, or grilled chicken. It can also be used as a dip for fresh vegetables or pita bread, or as a marinade for fish or tofu before cooking.

Cooking Techniques

Blending the ingredients ensures a smooth, creamy texture, but for a chunkier dressing, simply whisk the ingredients together by hand, finely chopping the garlic and parsley before adding them to the mix.

Ingredient Substitutions

If anchovy paste is not available, you can use finely chopped anchovy fillets instead. Greek yogurt can be used in place of plain low-fat yogurt for a thicker consistency.

Make Ahead Tips

This dressing can be made ahead of time and stored in the refrigerator for up to a week. The flavors will continue to meld and develop over time, so making it in advance can enhance its taste.

Presentation Ideas

Serve the dressing in a small bowl garnished with a sprig of parsley, or drizzle it over a salad for an elegant presentation. For a more casual serving, place it in a mason jar for guests to shake and pour themselves.

Pairing Recommendations

This dressing pairs well with Mediterranean dishes, seafood, and crisp, fresh salads. It also complements grilled meats and vegetables, adding a burst of flavor to any meal.

Storage and Reheating Instructions

Store the dressing in an airtight container in the refrigerator. It does not require reheating, but it should be stirred or shaken well before serving if it has been stored for a while.

Nutrition Information

Calories per serving

Each serving of Anchovy Yogurt Dressing contains approximately 60 calories, making it a low-calorie option for adding flavor to your meals without significantly increasing your calorie intake.


This Anchovy Yogurt Dressing is low in carbohydrates, with the primary sources being the yogurt and the garlic. Each serving contains approximately 2-3 grams of carbohydrates, making it a suitable option for those following a low-carb diet.


The fats in this dressing come primarily from the safflower or corn oil and the anchovy paste. The total fat content per serving is around 5 grams, with a balance of monounsaturated and polyunsaturated fats, contributing to a heart-healthy profile.


Anchovy Yogurt Dressing is relatively low in protein, with each serving providing about 2 grams. The protein comes from the yogurt and the anchovy paste, offering a modest contribution to your daily protein intake.

Vitamins and minerals

This dressing is a good source of several vitamins and minerals, including calcium and phosphorus from the yogurt, and various B vitamins and iron from the anchovy paste. It also provides a small amount of vitamin C from the parsley and garlic.


The primary allergens in this recipe are fish (from the anchovy paste) and dairy (from the yogurt). Individuals with allergies to these ingredients should avoid this dressing.


Overall, Anchovy Yogurt Dressing is a low-calorie, low-carbohydrate option that provides healthy fats, a modest amount of protein, and a range of vitamins and minerals. It's a nutritious addition to any meal, offering both flavor and health benefits.


Anchovy Yogurt Dressing is a flavorful, nutritious condiment that can enhance a wide variety of dishes. With its rich umami flavor and creamy texture, it offers a delightful balance of taste and health benefits. Whether used as a dressing, dip, or marinade, it's sure to add a delicious touch to your meals.

How did I get this recipe?

I remember the sense of wonder I felt when I first saw this recipe for Anchovy Yogurt Dressing. It was a warm summer day, and I was visiting my dear friend Martha for our weekly cooking exchange. Martha was known for her eclectic taste in recipes and her adventurous spirit in the kitchen. As soon as I walked into her cozy kitchen, the enticing aroma of herbs and spices filled the air.

Martha greeted me with a warm smile and a twinkle in her eye. "I have a special treat for you today, my dear," she said as she handed me a worn, stained recipe card. I looked down at the faded ink and read the title: Anchovy Yogurt Dressing. I was intrigued, to say the least.

Martha explained that she had learned this recipe from her Italian grandmother, who had passed it down through generations. The combination of tangy yogurt, salty anchovies, and fragrant herbs created a unique and flavorful dressing that was perfect for drizzling over salads or dipping with vegetables.

As Martha guided me through the steps of making the dressing, I was mesmerized by her expertise and passion for cooking. She showed me how to finely chop the anchovies and whisk them together with creamy yogurt, garlic, lemon juice, and a medley of fresh herbs. The mixture transformed into a velvety smooth dressing that was both savory and refreshing.

I couldn't wait to taste the finished product. Martha poured the dressing over a bed of crisp lettuce, cherry tomatoes, and cucumbers, and we dug in with gusto. The flavors danced on my taste buds, the tanginess of the yogurt perfectly balancing the brininess of the anchovies.

As we savored our salads, Martha regaled me with stories of her grandmother and the culinary adventures they had shared in the kitchen. She spoke of how her grandmother would spend hours experimenting with different ingredients and flavors, always pushing the boundaries of traditional Italian cuisine.

I was inspired by Martha's tales and the delicious meal we had just enjoyed. I knew that I had to learn more about this Anchovy Yogurt Dressing and incorporate it into my own cooking repertoire.

Over the following weeks, I practiced making the dressing in my own kitchen, experimenting with different variations and tweaks to suit my own taste preferences. I added a touch of honey for sweetness, a pinch of cayenne pepper for heat, and a handful of fresh basil for a burst of freshness.

Each time I made the dressing, I felt a connection to Martha and her grandmother, as if their culinary wisdom was guiding me through the process. I shared the recipe with my family and friends, who were equally enchanted by its unique flavor profile.

As the years passed, the recipe for Anchovy Yogurt Dressing became a staple in my kitchen, a reminder of the friendship and mentorship I had received from Martha. Whenever I drizzled the dressing over a salad or used it as a dip for crudites, I felt a sense of gratitude for the culinary knowledge that had been passed down to me.

Now, as I stand in my own kitchen, surrounded by the familiar scents of herbs and spices, I can't help but smile as I think back to that warm summer day when Martha introduced me to the magic of Anchovy Yogurt Dressing. It's a recipe that will always hold a special place in my heart, a delicious reminder of the power of friendship, tradition, and good food.


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