Layered Greek Dip
Hummus, seasoned Greek yogurt, vegetables, feta cheese, and kalamata olives all layered into a deliciously, delightful dip. Everyone will be asking for this recipe!
A few years ago, I had the pleasure of mentoring a young woman studying to be a registered dietitian. Her assignment was to create a heart-healthy recipe. My job was to evaluate it and if it was good, I would get it published in our local newspaper.
She created this beautiful, layered dip. I remember taking the first bite at our tasting session and thinking that this was one of the best appetizers I’ve ever tasted. Since that first bite, this dip has become my “go-to” hors d’oeuvre to take to parties, picnics, or pretty much any gathering I’m invited to.
Layer one starts with store-bought hummus. In an effort to keep the sodium in check, find a brand that has no more than 140 milligrams of sodium per 2 tablespoons hummus.
Layer two consists of creamy, rich low-fat (2%) Greek yogurt. The ingredients added to the yogurt is what makes this appetizer taste so amazing, especially the za’atar. Pronounced ZAH-tahr, this classic Middle Eastern spice blend is typically a mixture of toasted sesame seeds, thyme, marjoram, sumac, and salt. I would describe the taste as savory with a bright citrus flavor. At the grocery store, you’ll find this seasoning blend in the spice aisle.
Finishing up this incredible dip involves layering on diced cucumber, red bell pepper and red onion, crumbled feta cheese, and roughly chopped kalamata olives. Served with whole-wheat pita wedges and fresh vegetables, this recipe is a definite crowd pleaser.
To your health,
Darlene
LAYERED GREEK DIP
Yield: 12 servings
Serving Size: about 4 tablespoons dip
Prep: 10 minutes
Ready: 15 minutes
INGREDIENTS
1 cup hummus
1 cup plain low-fat Greek yogurt (such as FAGE 2%)
2 tablespoons fresh-squeezed lemon juice
1 tablespoon minced fresh dill
2 teaspoons sugar
1 clove garlic, minced
1 teaspoon za’atar
1/2 cup diced seedless cucumber
1/2 cup diced red bell pepper
1/4 cup crumbled feta cheese
1/4 cup roughly chopped kalamata olives
3 tablespoons diced red onion
DIRECTIONS
On a large round serving platter, spread hummus into a thin layer, about 8 to 9 inches in diameter.
In a bowl, mix yogurt, lemon juice, dill, sugar, garlic, and za’atar until smooth. Dollop yogurt mixture over hummus layer and spread evenly, leaving about a 1/2-inch edge of hummus layer visible.
Top yogurt layer with cucumber, red pepper, feta cheese, olives, and red onion. Serve with whole-wheat pita wedges or fresh vegetables.
Nutrition Information per Serving (dip only)
65 Calories, 3 g Total fat, 1 g Saturated fat, 0 g Trans fat, 3 mg Cholesterol, 155 mg Sodium, 5 g Total carbohydrate, 1 g Dietary fiber, 2 g Total sugars, 1 g Added sugars, 4 g Protein, 0 mcg (0%) Vitamin D, 41 mg (4%) Calcium, 1 mg (6%) Iron, 102 mg (2%) Potassium
Adapted from a recipe by Chelsea Schwartz, MS, RD, LD and tested by Darlene Zimmerman, MS, RD
© 2022 RECIPES MADE HEALTHY BY DARLENE ZIMMERMAN, MS, RD LLC
