Greek Seven-Layer Dip is a fun Mediterranean spin on the classic version we’re all used to! This dip begins with a layer of freshly made hummus.
Greek Seven-Layer Dip It’s topped with a creamy, garlic-herb Greek yogurt layer then a layer of English cucumbers, grape tomatoes, black or kalamata olives.
Finally, it’s finished with feta and red onions. Don’t you just want to dive into all that goodness?
Part of what makes this a healthy dip is the garbanzo beans (aka chickpeas) which are part of the pulse family.
What is a Pulse?
You may not have heard the term “pulses” much before but you’re probably already eating them all the time.
Pulses are any of the following food items; beans, peas, chickpeas or lentils. Every 1/2 cup of cooked pulses delivers 9 grams of protein!
Pulses are so versatile and with just a few seasoning they become so delicious.
Not only are pulses so tasty, but they are also a healthy, sustainable food source. I’ve taken the pulse pledge this year and so should you!
Add More Pulses to Your Diet!
When you do, you commit to eating pulses once a week for 10 weeks and join a global food movement.
Eating dry peas, lentils, beans, and chickpeas helps reduce your carbon footprint – and it’s great for your health. All you have to do is visit PulsePledge.com and sign up!
Then start out your pledge with this amazing Seven Layer Greek Dip!
Greek Seven-Layer Dip: Recipe
Nutrition Fact:
- Calories: 69 Per Serving
- Protein: 4g Per Serving
- Fiber: 2g Per Serving
Ingredient:
- 1 (15.5 oz) can garbanzo beans, drained and 1/4 cup liquid from can reserve*
- 2 Tbsp fresh lemon juice
- 2 small garlic cloves, minced
- 1/2 tsp cumin
- 2 1/2 Tbsp tahini1 1/3 cups thick plain Greek yogurt, such as Fage
- 2 Tbsp olive oil1/2 tsp salt, or to taste
- 1 1/2 Tbsp finely chopped fresh parsley
- 1 Tbsp minced fresh dill
- 1/3 cup sliced black olives or kalamata olives
- 1 cup diced English cucumber
- 1 cup diced grape tomatoes or Roma tomatoes (drain off excess liquid after cutting)
- 1/2 cup crumbled feta cheese
- 3 Tbsp chopped the red onion, rinsed and drained
Instructions
- Add drained garbanzo beans to a food processor along with tahini, lemon juice, 1 clove of garlic, cumin and 1/2 tsp salt. Pulse for about 1 minute then with food processor running slowly pour olive oil and 2 Tbsp of the liquid from the chick peas into the food processor. Hummus should be somewhat thick, but add more of the liquid as needed 1 Tbsp at a time. Spread hummus into an even layer in an 11 by 7-inch or 8 by 8-inch baking dish (at this point chill through if you have time).
- In a medium mixing bowl stir together Greek yogurt with parsley, dill and remaining garlic. Dollop mixture over hummus layer in dish and spread into an even layer. Top with cucumbers, tomatoes, olives, feta and onions. Serve with pita chips (serve immediately after sprinkling veggies over top for best results). Store in refrigerator.
- I made a double batch of the hummus so I could save half for later. If you want to do this just double eveything from the garbanzo beans to the olive oil then only use half of it for the dip.
