Summer can be one of the most hectic and packed months of the year. Graduations, barbecues, and parties pop up left and right, demanding effort and planning to be the perfect guest. While balancing work, children’s schedules, and personal health, this frantic time calls for a dose of simplicity. These dips are straightforward, balanced, and delicious! These dishes are not just hearty and wholesome; they also align with the Mediterranean diet, which emphasizes fruits, vegetables, legumes, and whole grains.
I am so excited to share these vibrant and balanced recipes that are sure to surprise you and take over any party! Let’s start with a light, refreshing dip that takes minutes to make.
Lemon Caper Dip
No equipment is required for this dip; It is so simple and delicious; garnish with fresh dill and more capers!
Ingredients
- 1 c. plain Greek yogurt
- 1 1/2 T. crushed walnuts
- 2 tsp freshly squeezed lemon juice
- 2 T. capers
- 2 tsp extra virgin olive oil
- Freshly ground pepper
- 1 T chopped dill
Instructions
- In a small bowl, mix the yogurt, capers, freshly cracked black pepper, walnuts, and lemon juice.
- Add the olive oil and blend. Add in the dill and mix.
- Cover and let it sit for at least an hour.
- When ready to serve the dip, sprinkle additional capers and olive oil.
Avocado Black Bean Dip
Servings 6
Calories 199kcal
Ingredients
- 4 medium ripe avocados divided
- 1-2 T. lime juice divided
- 3/4 tsp salt
- 1/2 tsp ground cumin
- 1/4 tsp ground pepper
- 3/4 c. no-salt-added canned black beans rinsed
- 3/4 c. corn
- 1 small jalapeno pepper seeded and finely chopped
- 2 T. chopped fresh cilantro
Instructions
- Mash two avocados in a medium bowl with a fork.
- Stir in one tablespoon lime juice, salt, cumin, and pepper until combined.
- Cut the two remaining avocados into small chunks. Add the mashed avocado mixture along with the beans, corn, jalapeño and cilantro.
- Stir until combined.
- Add more lime juice as needed.
Nutrition
Serving: 1servings | Calories: 199kcal | Carbohydrates: 17.3g | Protein: 4.3g | Fat: 14.3g | Saturated Fat: 2g | Sodium: 177mg | Fiber: 9g | Sugar: 2g
Muhammara
Have you tried this dish, which originated in Syria and is popular in Mediterranean cooking? Add some of the ingredients to your shopping list for your next trip to a Mediterranean store to have on hand; the pomegranate molasses and Aleppo pepper make a bold difference in taste and will keep well until ready to use.
Servings 63
Ingredients
- 4 large red bell peppers
- 3/4 c. breadcrumbs
- 2 T. pomegranate molasses
- 1 1/2 T. Aleppo red pepper or regular red pepper flakes
- 2 tsp lemon juice
- 2 tsp ground cumin
- 2 small garlic cloves grated
- 3/4 c. walnuts very finely chopped
- 3 1/2 T. Turkish red pepper paste optional
- 3 T. extra virgin olive oil
- 2 T. mint or chives freshly chopped (garnish)
- Salt to taste
Instructions
- Preheat the oven to 425 degrees F. Place the red peppers on a parchment-lined baking sheet and roast for 35-45 minutes.
- Turn the sides of the peppers at least once, and roast until they are soft, well-cooked, and the skin is charred.
- Transfer the roasted bell peppers to a preparation bowl and cover with saran wrap. Once cooled, peel the skin and remove the seeds.
- Cut the roasted peppers into strips or pieces and place in the food processor. Add the breadcrumbs, lemon juice, pomegranate molasses, red pepper flakes, cumin, and grated garlic.
- Use the food processor’s pulse option until the ingredients are slightly coarse but cohesive.
- Next, add the finely chopped walnuts, Turkish red pepper paste, olive oil, and 1/3 tsp salt. Pulse until mixture is combined.
- Transfer the mixture to a shallow serving bowl.
- Drizzle olive oil and add chopped mint or chives and halved walnuts.
Layered Mediterranean Dip
This colorful dip is almost an entree! Pair with pita chips or bread or raw vegetables like carrots and cucumbers.
Servings 4
Ingredients
- 8 oz. hummus
- 1 tomato sliced
- 1/2 c. diced cucumber
- 1/2 c. nonfat Greek yogurt
- 1/8 tsp salt
- 1/4 tsp paprika
- 2 canned artichoke hearts chopped
- 2 roasted red peppers 4 halves, diced
- 1/4 c. crumbled feta cheese
- 2 T. minced flat-leaf parsley
- Kalamata olives chopped
Instructions
- Spread the hummus evenly on the bottom of an 8" by 8" square serving dish. Layer the tomatoes and cucumbers over top.
- Dollop the yogurt over the vegetables, then gently spread with a rubber spatula. Sprinkle the yogurt with salt and paprika.
- Layer the artichoke hearts, roasted red peppers, and feta cheese over the yogurt. Sprinkle the parsley over top and garnish with olives.
- Serve with fresh vegetables, pita chips, or crackers.
Chocolate Fruit Dip
This next dip comes together so quickly and pairs well with fruit, graham crackers or wafer cookies.
Ingredients
- 4 oz. light/reduced-fat cream cheese at room temperature
- 2/3 c. vanilla nonfat Greek yogurt
- 2 T. unsweetened cocoa powder
- 4 T. powdered sugar
- 2 T. mini chocolate chips
- Fresh fruit and/or pretzels for dipping
Instructions
- Using a hand or stand mixer, beat the cream cheese until it is smooth.
- Add yogurt, cocoa powder, and powdered sugar, beating until combined.
- Taste and add more cocoa powder or powdered sugar, depending on preference.
- Stir in chocolate chips.
- Top the dish with a few additional chocolate chips.
- Refrigerate or serve immediately.
As you plan your next picnic, potluck, or summer gathering, keep these simple recipes in mind. Easy to prepare and full of flavor, each dish offers its own unique character while supporting a balanced approach to eating. Here’s to slowing down, savoring the moment, and enjoying good food, good company, and every delicious bite along the way.
Stay Well!
Laura
Leave a Reply