Greek Seven-Layer Dip

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Greek Seven-Layer Dip

Grab some pitas and enjoy this tasty Greek-inspired, heart-healthy snack or appetizer.

Ingredients

Servings  8  

  • 1 1/2 6-inch whole-wheat pita pockets (lowest sodium available), cut into 12 wedges, tops and bottoms separated (24 wedges total)
  • Cooking spray
  • 1 cup no-salt-added chickpeas, rinsed, drained
  • 1 Tbsp. fresh lemon juice
  • 2 Tbsp. water
  • 1/8 tsp. pepper
  • 1 cup loosely packed baby spinach, thinly sliced (about 1 1/2 ounces)
  • 1/8 tsp. dried oregano (crumbled)
  • 1/2 medium tomato, finely chopped (about 1/3 cup)
  • 1/4 medium cucumber, peeled and finely chopped (about 1/3 cup)
  • 1 Tbsp. chopped mint
  • 2 Tbsp. crumbled, fat-free feta cheese

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 400°F. Arrange the pita wedges in a single layer on a large baking sheet without overlapping the wedges. Lightly spray the tops of the wedges with cooking spray.
  2. Bake for 5 minutes, or until lightly browned and slightly crisp (the pita wedges will crisp more as they cool).
  3. Meanwhile, in a food processor or blender, process the chickpeas until coarsely chopped. With the food processor running, slowly pour in the lemon juice and process until blended. Add the water and pepper. Process until smooth.
  4. Arrange the spinach on a serving plate. Gently spread the chickpea mixture on top, leaving a border of the spinach. Sprinkle the oregano over the spread. Arrange the tomato on the spread. Top, in order, with the cucumber, mint and feta. Serve with the pita wedges.

Cooking Tip: The pita wedges and chickpea spread can be made up to one day ahead. Store the pita wedges in an airtight container at room temperature. Cover and refrigerate the chickpea mixture. The remaining ingredients can be chopped and stored in the refrigerator up to 8 hours in advance, but the dip shouldn't be assembled until right before serving.

Tip: Serving size 1/4 cup dip and 3 pita wedges.

Nutrition Facts

Greek Seven-Layer Dip

CaloriesCalories

69 Per Serving

ProteinProtein

4g Per Serving

FiberFiber

2g Per Serving

Nutrition Facts

Calories 69
Total Fat 0.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 100 mg
Total Carbohydrate 13 g
Dietary Fiber 2 g
Sugars 2 g
Protein 4 g

Dietary Exchanges
1 starch

 

Grab some pitas and enjoy this tasty Greek-inspired, heart-healthy snack or appetizer.

Nutrition Facts

Greek Seven-Layer Dip

CaloriesCalories

69 Per Serving

ProteinProtein

4g Per Serving

FiberFiber

2g Per Serving
×
Calories 69
Total Fat 0.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 100 mg
Total Carbohydrate 13 g
Dietary Fiber 2 g
Sugars 2 g
Protein 4 g

Dietary Exchanges
1 starch

Ingredients

Servings  8  

  • 1 1/2 6-inch whole-wheat pita pockets (lowest sodium available), cut into 12 wedges, tops and bottoms separated (24 wedges total)
  • Cooking spray
  • 1 cup no-salt-added chickpeas, rinsed, drained
  • 1 Tbsp. fresh lemon juice
  • 2 Tbsp. water
  • 1/8 tsp. pepper
  • 1 cup loosely packed baby spinach, thinly sliced (about 1 1/2 ounces)
  • 1/8 tsp. dried oregano (crumbled)
  • 1/2 medium tomato, finely chopped (about 1/3 cup)
  • 1/4 medium cucumber, peeled and finely chopped (about 1/3 cup)
  • 1 Tbsp. chopped mint
  • 2 Tbsp. crumbled, fat-free feta cheese

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 400°F. Arrange the pita wedges in a single layer on a large baking sheet without overlapping the wedges. Lightly spray the tops of the wedges with cooking spray.
  2. Bake for 5 minutes, or until lightly browned and slightly crisp (the pita wedges will crisp more as they cool).
  3. Meanwhile, in a food processor or blender, process the chickpeas until coarsely chopped. With the food processor running, slowly pour in the lemon juice and process until blended. Add the water and pepper. Process until smooth.
  4. Arrange the spinach on a serving plate. Gently spread the chickpea mixture on top, leaving a border of the spinach. Sprinkle the oregano over the spread. Arrange the tomato on the spread. Top, in order, with the cucumber, mint and feta. Serve with the pita wedges.

Cooking Tip: The pita wedges and chickpea spread can be made up to one day ahead. Store the pita wedges in an airtight container at room temperature. Cover and refrigerate the chickpea mixture. The remaining ingredients can be chopped and stored in the refrigerator up to 8 hours in advance, but the dip shouldn't be assembled until right before serving.

Tip: Serving size 1/4 cup dip and 3 pita wedges.

 


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