Heart Healthy
Grab some pitas and enjoy this tasty Greek-inspired, heart-healthy snack or appetizer.
Print Recipe
Greek Seven-Layer Dip
-
Servings:
8
Ingredients
-
1 whole-wheat pita pockets -
Cooking spray -
1 cup chickpeas (garbanzo beans) -
1 Tbsp. lemon juice -
2 Tbsp. water -
1/8 tsp. pepper -
1 cup baby spinach -
1/8 tsp. oregano -
1/2 medium tomato -
1/4 medium cucumber -
1 Tbsp. mint -
2 Tbsp. feta cheese
Directions
Tip: Click on step to mark as complete.
-
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. -
Bake for 5 minutes, or until lightly browned and slightly crisp (the pita wedges will crisp more as they cool). -
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. -
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
Calories
Protein
FiberNutrition 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
-
Servings:
8
Ingredients
-
1 whole-wheat pita pockets -
Cooking spray -
1 cup chickpeas (garbanzo beans) -
1 Tbsp. lemon juice -
2 Tbsp. water -
1/8 tsp. pepper -
1 cup baby spinach -
1/8 tsp. oregano -
1/2 medium tomato -
1/4 medium cucumber -
1 Tbsp. mint -
2 Tbsp. feta cheese
Directions
Tip: Click on step to mark as complete.
-
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. -
Bake for 5 minutes, or until lightly browned and slightly crisp (the pita wedges will crisp more as they cool). -
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. -
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.