Monday, November 1, 2010

80--- Mediterranean Six Layer Dip

Everything Mediterranean is delicious. Olives, feta cheese, tomatoes, hummus..... so healthful and full of healthy fats. This dip combines them all! It's a lovely twist on a Mexican 7 layer dip. Serve with pita triangles, chips, or raw vegetables. I cannot wait to take this to a holiday party! Make sure you place it into a glass bowl for eye-appeal.

Olives are concentrated in monounsaturated fats and are also a good source of vitamin E. Monounsaturated fats have a protective effect on cells that, especially when combined with the antioxidant protection offered by vitamin E, can lower the risk of damage and inflammation. In addition to vitamin E, olives contain a variety of beneficial active phytonutrients including polyphenols and flavonoids, which also have significant anti-inflammatory properties.

Mediterranean Six Layer Dip
Serves 12-15


1 1/2 cups chickpeas, raw & soaked or canned

3/4 cup black olives, drained (reserve 2 Tbsp juice)

2 Tbsp tahini

1 large clove garlic, pressed and minced

1 tsp salt

2 Tbsp lemon juice

1 Tbsp olive oil

2 Tbsp olive juice

Combine all ingredients in a food processor. Mix until smooth.


1 1/2 cups black olive hummus (or other flavor if you prefer)

1 yellow or orange bell pepper, roasted, seeded and diced (if you use canned, pat dry before dicing)

3/4 cup reduced fat crumbled feta cheese

2 vine ripe tomatoes, seeded and chopped

1/2 cup cilantro, finely chopped

3/4 cup black olives, sliced

In a glass bowl layer hummus, chopped pepper, feta cheese, chopped tomato, cilantro, and black olives. Serve!

Nutrition Info per 1/4 cup serving: 162 calories, 9 g fat, 5.5 g protein, 12 g carbohydrates, 3.6 g fiber

1 comment:

  1. I just made this for a party last weekend - it was delicious, I also included cucumber because I had to use up part of one I had left over. Really delicious & not really heavy