This layered dip is full of flavor and a much healthier alternative to layered Mexican dip. You can add or omit any ingredients according to personal preference.
To make roasted eggplant – cut into small cubes, toss with olive oil and salt, and roast at 350 degrees F for 25-30 minutes, or until tender and light golden brown. Let cool before adding to dip.
For the hummus, either make your own or use a packaged hummus. It doesn’t necessarily
have to be 2 cups, it can be less.
Layered Mediterranean Dip
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This healthy layered dip is a perfect appetizer for a party or potluck, and happens to be entirely plant-based.
- 2 cups hummus
- 1 cup roasted eggplant (chopped)
- 1 cup cucumber (diced)
- 1/2 cup marinated artichoke hearts
- 1/4 cup sun dried tomatoes (julienned)
- 1/4 cup olives (any kind) (sliced)
- 1/4 cup red onion (minced)
- 1-2 tablespoon extra virgin olive oil
- 2 tablespoons pine nuts (toasted)
- 2 tablespoons fresh parsley (minced)
- 1/2 teaspoon red pepper flakes
|Layer all ingredients in a shallow dish, starting with the hummus, then roasted eggplant. The other ingredients except olive oil and pine nuts can be layered in any order, but the order listed is recommended. Drizzle the olive oil on top when finished layering. Any ingredients can be omitted to suit personal preference. Add pine nuts just prior to serving. |
|Refrigerate until ready to serve. Add pine nuts. Serve with raw veggies such as bell pepper strips, halved and seeded mini sweet peppers, or cucumber slices, or whole grain baked pita chips. |
This appetizer/side dish is extremely easy and will please a large crowd. You can serve it as a salad, or as a dip with tortilla chips (preferably baked chips). You can make this recipe from scratch using dried beans (cooked and cooled) and homemade dressing using the ingredients below (it’s really not that hard), or make it super easy by using canned beans and store-bought Italian dressing, which isn’t quite as healthy. BPA is a potential concern in canned foods, and store-bought dressings often have artificial ingredients and added sugar.
Bean and Corn Dip
This super easy bean and corn dip makes an easy appetizer or salad for a party.
- 2 cups white beans, cooked (or 1 15-oz can)
- 2 cups black beans, cooked (or 1 15-oz can)
- 2 cups white or yellow corn, fresh, cooked and cooled; or frozen and thawed (or 1 15-oz can)
- 3 tablespoons pimentos (about 2 ounces)
- 1 stalk green onion (sliced)
- 1/2 cup extra virgin olive oil
- 1/4 cup apple cider vinegar
- 1 teaspoon minced garlic
- 1 teaspoon salt
- 1/2 teaspoon dried oregano
- 1/4 teaspoon black pepper
|Rinse and drain the beans and corn. Add to a medium bowl, then add green onions and pimentos. |
|To make the dressing, combine remaining ingredients in a small bowl and stir to combine, or place in a jar and shake. |
|Pour the dressing over the bean mixture, using only as much as necessary. You may not need the whole batch of dressing. You can also substitute store-bought Italian dressing, although it is not as healthy. For best flavor, refrigerate for at least 1 hour to allow flavors to meld. Serve as a salad or as a dip along with baked chips. |
1 can garbanzo beans (chickpeas), rinsed and drained
1/4 cup nutritional yeast
2 tablespoons tomato paste concentrate (or 1/4 cup regular tomato paste)
2 cloves garlic
2 tablespoons extra virgin olive oil
1 tablespoon tahini
1/2 teaspoon dried oregano
1 tablespoon fresh basil or 1 teaspoon dried basil
1/4 teaspoon crushed red pepper
salt to taste
Combine all ingredients in a food processor. Refrigerate until ready to serve.
- Pair with fresh vegetables, such as carrots, sugar snap peas, broccoli, or bell peppers.
- Add in other pizza flavors, such as onion powder, artichoke hearts, olives, etc.
- Roast a portabello mushroom, then spread hummus over it and add other pizza toppings, then bake for another 5-10 minutes (I haven’t personally tried this yet)