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Mediterranean Dip Recipe

Looking for an easy Mediterranean Dip recipe? Learn how to make Mediterranean Dip using healthy ingredients.


Submitted by kalikalady

Makes 16 servings



Denise Salisbury BOTG healthy recipe challange winner

Recipe Ingredients for Mediterranean Dip

15 oz garbanzo beans
2 T lemon juice
1/2 c tahini
1/4 c onion, chopped
3 cloves garlic, chopped
1 T extra virgin olive oil
2 t ground cumin
1/8 t ground red pepper
1/2 t salt
1 c cucumber, diced
2 c romaine lettuce, shredded
1/2 c red onion, diced
1/2 c Kalamata olives, diced
1/2 c feta cheese, crumbled
2 pita bread

Recipe Directions for Mediterranean Dip

  1. drain garbanzo beans, reserving 1/4 to 1/2 cup liquid

  2. combine hummus ingredietns in food processor and puree until smooth

  3. add reserved liquid if needed to thin the puree

  4. refridgerate 3-4 hours

  5. spread hummus in an even layer on a baking dish, and top with remaining ingreients

  6. serve with pita bread wedges

Categories

Appetizers

Nutrition Facts
Serving Size 73.0g
Amount Per Serving
Calories
193
Calories from Fat
73
% Daily Value*
Total Fat
8.1g
12%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
4mg
1%
Sodium
219mg
9%
Potassium
312mg
9%
Total Carbohydrates
23.8g
8%
Dietary Fiber
5.9g
24%
Sugars
3.7g
Protein
8.1g
Vitamin A 2% Vitamin C 5%
Calcium 10% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • High in dietary fiber
  • High in manganese
  • High in thiamin
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