Mediterranean Layered Dip

Most of us have an appetizer we are “known for” and this happens to be mine. I started making this layered dip about 3 years ago and it has always been a huge hit and is a welcomed healthier variation to the standard layered dip.

The base of this recipe is hummus. The majority of hummus recipes use tahini (sesame seed paste), which is a source of calories and fat, but the heart healthy fats. Making homemade hummus allows you to control the amount of tahini added and therefore keep the fat and calorie counts a little lower. To keep this dip easy and simple, I often use a store bought hummus.

The recipe can be easily modified depending on what is available and what one is in the mood for. Sundried tomatoes, roasted red peppers, toasted pine nuts and more can be added.
 

Why Healthy

  • Cherry Tomatoes are an excellent source of vitamins A and C and a good source of vitamin K and potassium. Tomatoes are widely known for their outstanding antioxidant content, especially the concentration of lycopene.
  • Fresh herbs pack a lot of flavor without the need for added fat.
  • Spinach is high in vitamin K, rich in carotenoids, vitamin C, and B6.
  • Hummus provides iron, vitamin C, vitamin B6 and folic acid, or folate. Hummus also provides protein through the use of chickpeas.

 

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Mediterranean Layered Dip

A great appetizer for summer entertaining.

Yield: Serves 6

Prep Time: 15 mins

Ingredients:

2-3 Cups Hummus, store bought or homemade
12 Ounces (2 Bags) Baby Spinach Leaves, Shredded
10 Ounce Container Grape Tomatoes, Quartered
1 Medium English Cucumber, Diced
3 Tablespoons Fresh Mint, Chopped
2 Tablespoons Fresh Flat Leaf Parsley, Chopped
1 Tablespoon Lemon Juice
1 Tablespoon Lemon Zest
Freshly Ground Sea Salt
Freshly Ground pepper
4 Ounces Feta Cheese, Crumbled
Cup Green Onions, Sliced
Cup Pitted Kalamata Olives, Chopped

Directions:

In a medium bowl combine the tomatoes, cucumbers, mint, parsley, lemon juice & zest, salt and pepper.
Set aside.
Spread hummus on a round serving platter (roughly 12 inches).
Sprinkle the spinach on top of the hummus layer leaving a 1-inch border of hummus on the edge.
Spoon tomato mixture over the spinach leaves, leaving the remaining tomato mixture liquid in the bowl. (Leave a one border of visible spinach.)
Sprinkle green onions, olives and feta on top of the tomato mixture.
Garnish with mint leaves and serve with whole-wheat pita chips or wedges (homemade or store bought).

 

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