Greek Seven-Layer Dip
Grab some pitas and enjoy this tasty Greek-inspired, heart-healthy snack or appetizer.
For information on women and heart disease, visit Go Red for Women. (Link opens in a new window)
- 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
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.
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.
This recipe is brought to you by the American Heart Association's Go Red For Women movement. Recipe copyright © 2016 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere or online at heart.org/cookbooks.
|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|
|Total Carbohydrate||13 g|
|Dietary Fiber||2 g|
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