Layered hummus dip - Sound Bites Nutrition

Need a beautiful appetizer for your next holiday party? You’ll be invited back if you bring this dip!  This colorful appetizer is not only tasty, but also healthy.  A good source of protein and fiber, hummus is versatile and vegetarian-friendly.  Chopped tomatoes, cucumbers and red onions add color while feta and Kalamata olives boost the Mediterranean equity.

Serve with pita chips, whole grain crackers or vegetables.  Leftover dip can be used in a pita or whole wheat wrap as a sandwich.  Add raw spinach or additional vegetables to boost the fiber and nutrient content.


Ingredients:

1 (10 oz) tubs of prepared hummus (original or garlic flavor)


10 grape tomatoes, cut in half

15 Kalamata olives, pitted and chopped

1/4 cucumber, cut into small pieces

¼ cup feta cheese

¼ red onion, chopped

2 tsp. olive oil

1 ½ tsp. oregano

Directions:

  1. In a 9” pie plate, spread all of the hummus on the bottom of the plate.
  2. Layer tomatoes, cucumbers, olives and onion on top of the hummus.
  3. Sprinkle feta cheese on top of the vegetables and olives.
  4. Drizzle olive oil over the vegetables. Sprinkle oregano after the oil and serve.

Makes 12 servings.  Nutrition facts per serving:  130 calories, 6.9 grams fat, 14 grams carbohydrate, 5.7 grams protein, 5 grams fiber, 3 mg cholesterol, 270 mg sodium.

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