How to Make a Seven Layer Mediterranean Dip

If you’re in a time crunch to create an appetizer for your next gathering, try this simple seven-layer Mediterranean dip. Not only does the dish taste great, but it is a powerhouse of health benefits. If you weren’t sold already, it’s also vegetarian-friendly.

Let’s break it down for you. Hummus is packed with protein, fiber and antioxidants. Greek yogurt boosts metabolism and contains probiotics to support gut health. Cucumbers and tomatoes are low in calories and high in potassium, which helps to balance the fluid in your diet. Red peppers are full of lycopene and antioxidants, while the olives contain iron and are a good source of healthy fats. Feta cheese is an excellent source of B vitamins and the parsley tops it off with vitamin K to improve bone health.

Grab a pita chip and enjoy!

 

Photo credit: ImpromptuKitchen via Flickr (exact recipe not pictured)

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seven layer mediterranean dip

Ingredients

  • Hummus – homemade or store bought
  • Labneh or plain Greek yogurt
  • 1-2 artichoke hearts, chopped
  • 2-4 tomatoes, de-seeded and chopped
  • ~2 Cucumbers, de-seeded and chopped
  • 1 cup Kalamata olives or black olives, de-seeded and chopped
  • 2-4 roasted red peppers, chopped
  • 6 oz. of feta cheese
  • Parsley, chopped

Seven Layer Mediterranean Dip

Instructions
1. Layer hummus on the bottom of a square or rectangular dish.
2. Mix 2 ounces of feta cheese with 2 cups of Labneh or plain Greek yogurt. Then layer on top of hummus.
3. Then layer various chopped vegetables on top.
4. Serve with vegetables, pita chips or bread. Enjoy!


Nutrition Info per Serving:
Nutrition Facts
1 serving = 1/2 cup
Amount Per Serving
Calories 76.7
Total Fat 4.1 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 0.8 g
Cholesterol 3.3 mg
Sodium 264.5 mg
Potassium 73.8 mg
Total Carbohydrate 5.8 g
Dietary Fiber 1.7 g
Sugars 1.2 g
Protein 5.0 g
Vitamin A 5.0 %
Vitamin B-12 0.0 %
Vitamin B-6 2.5 %
Vitamin C 5.8 %
Vitamin D 0.0 %
Vitamin E 0.1 %
Calcium 4.8 %
Copper 6.3 %
Folate 5.5 %
Iron 3.6 %
Magnesium 4.8 %
Manganese 9.0 %
Niacin 1.0 %
Pantothenic Acid 0.5 %
Phosphorus 4.3 %
Riboflavin 1.1 %
Selenium 0.8 %
Thiamin 2.8 %
Zinc 2.8 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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