Skip to content

This Umami Cashew Dip Is Packed With Superfood Ingredients 

Caroline Muggia
March 6, 2019
Caroline Muggia
By Caroline Muggia
mbg Contributor
Caroline Muggia is a writer, environmental advocate, and registered yoga teacher (E-RYT) with a B.A. in Environmental Studies & Psychology from Middlebury College.
Image by Jessica Prescott
March 6, 2019

Jessica Prescott, the founder of the blog wholy goodness and author of the new cookbook Vegan Goodness Feasts, grew up in a household where the kitchen was a place to create and the dinner table a place to connect with loved ones. Her mother, a chef in New Zealand, inspired her love of cooking and enjoyed finding creative new ways to accommodate Jessica's vegetarian diet in her teens. In 2013 Jessica decided to be "as vegan as possible," as she calls it in her cookbook, and since then has loved innovating in the kitchen. Many of her recipes are simple and inexpensive, with an unexpected twist.

Her umami cashew spread features some of our favorite ingredients including cashews and apple cider vinegar. Cashews are high in copper, which helps the body more effectively absorb iron1; magnesium, which supports balanced blood sugar; and apple cider vinegar, known to lower cholesterol, regulate blood pressure, and help with weight management. You can serve this dip right away or store it in the fridge for up to five days. With its health benefits and rich umami flavor, this dip is sure to be a hit.

Umami Bomb Cashew Spread

Serves 4 to 8


  • 125 g (4 oz/1 cup) cashews
  • 1 teaspoon fenugreek seeds or 4 sun-dried tomatoes, finely chopped
  • 2 tablespoons nutritional yeast
  • 1 teaspoon miso paste
  • 1 teaspoon apple cider vinegar
  • ½ teaspoon garlic powder
  • 1 teaspoon sea salt
  • 80 ml (2 ½ fl oz/ ⅓ cup) coconut oil, melted
  • Black sesame seeds, to garnish


  1. Soak the cashews and fenugreek seeds or sun-dried tomatoes in water overnight, or for a few hours at least. Drain, then place all the ingredients in a high-speed blender. Pulse a few times, then process until well-combined.
  2. Line a small plastic container or bowl with cling film (plastic wrap). Pour the mixture in, making sure to get all the bits from the side of the blender and under the blade. Pop it in the refrigerator for a few hours to let it firm up (it will take on the round shape of the bowl), then remove the cling film, roll the edges in the black sesame seeds and serve.
Based on excerpts from Vegan Goodness Feasts by Jessica Prescott with the permission of Hardie Grant. Copyright © 2019.
Caroline Muggia author page.
Caroline Muggia

Caroline Muggia has a B.A. in Environmental Studies & Psychology from Middlebury College. She received her E-RYT with Yoga Works and is a graduate of the Institute for Integrative Nutrition. A writer and environmental advocate, she is passionate about helping people live healthier and more sustainable lives. You can usually find her drinking matcha or spending time by the ocean.