Greek Salad Layered Dip

Vegetarian
Health score
10%
Greek Salad Layered Dip
25 min.
4
381kcal

Suggestions

There is nothing quite like the vibrant, sun-drenched flavors of Greece captured in a single, creamy bowl. This Greek Salad Layered Dip transforms the classic components of a Mediterranean meal into an irresistible appetizer that is perfect for hosting friends or satisfying your own cravings for something fresh and satisfying. In just a quarter of an hour, you can whip up a vegetarian masterpiece that balances rich, tangy feta with the cool, crisp texture of water-squeezed cucumbers and the zesty kick of fresh mint and garlic. The preparation is incredibly straightforward, starting with grating the cucumber and letting it drain to ensure your dip remains delightfully smooth rather than watery. Once combined with low-fat Greek yogurt for a lighter, protein-packed base, this spread offers a guilt-free indulgence that feels luxurious on the palate. What truly elevates this recipe, however, is the final layer. By tossing diced plum tomatoes, red onion, and coarsely chopped kalamata olives with the remaining herbs, you create a colorful, crunchy topping that adds a burst of acidity and sweetness against the creamy foundation. The result is a visually stunning dip with distinct layers that invite everyone to dig in. Whether you serve it with warm, fluffy pita bread or crunchy root vegetable chips, this antipasti is guaranteed to be the star of your table. It is a versatile starter that fits seamlessly into any gathering, offering a refreshing taste of summer without the need for complex cooking techniques. Dive in and experience the authentic harmony of olive oil, lemony yogurt, and aromatic herbs that defines the best of Greek cuisine.

Ingredients

  • 0.5 cup olives black such as kalamata or nicoise, coarsely chopped pitted
  • servings pepper black freshly ground
  •  cucumber seedless
  • ounces feta cheese crumbled
  • 0.3 cup mint leaves fresh chopped
  • cloves garlic minced
  • servings kosher salt 
  • cups greek yogurt low-fat
  • servings warm pita bread and/or root vegetable chips for serving (such as Terra Chips)
  • small plum tomatos diced ripe
  • small onion diced red

Equipment

  • bowl
  • sieve
  • box grater

Directions

  1. Grate the cucumber on the large holes of a box grater into a bowl. Toss with 1/4 teaspoon salt and pour into a fine-mesh sieve set over a bowl.
  2. Let stand for 10 minutes. Using your hands and working with a bit of the cucumber at a time, squeeze the excess liquid out of the cucumber and place the cucumber in a large bowl.
  3. Add the yogurt, feta, garlic, 1/4 cup of the chopped mint, 1/4 teaspoon salt and 1/4 teaspoon pepper to the bowl with the cucumber. Stir to combine and add more salt and pepper to taste.
  4. Transfer to a shallow serving bowl.
  5. Toss the tomatoes, red onion, olives and remaining 2 tablespoons mint together in a medium bowl.
  6. Sprinkle the mixture over the cucumber mixture.
  7. Serve the dip with warm pita or vegetable chips.

Nutrition Facts

Calories381kcal
Protein22.74%
Fat27.78%
Carbs49.48%

Properties

Glycemic Index
62.92
Glycemic Load
31.35
Inflammation Score
-6
Nutrition Score
11.82782615786%

Flavonoids

Cyanidin
1.86mg
Peonidin
0.1mg
Catechin
0.95mg
Epigallocatechin
0.08mg
Epicatechin
1.06mg
Epicatechin 3-gallate
0.25mg
Epigallocatechin 3-gallate
0.13mg
Eriodictyol
0.87mg
Hesperetin
0.29mg
Apigenin
0.15mg
Luteolin
0.46mg
Isorhamnetin
1.38mg
Kaempferol
0.28mg
Myricetin
0.03mg
Quercetin
5.94mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:381.36kcal
19.07%
Fat:11.85g
18.23%
Saturated Fat:5.62g
35.1%
Carbohydrates:47.49g
15.83%
Net Carbohydrates:44.12g
16.04%
Sugar:10.32g
11.47%
Cholesterol:31.79mg
10.6%
Sodium:1130.46mg
49.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.83g
43.66%
Calcium:359.33mg
35.93%
Manganese:0.46mg
23.03%
Vitamin B2:0.34mg
20.28%
Phosphorus:186.29mg
18.63%
Vitamin B1:0.24mg
16.29%
Vitamin K:15.46µg
14.72%
Fiber:3.38g
13.5%
Vitamin B6:0.24mg
11.98%
Vitamin A:564.8IU
11.3%
Zinc:1.57mg
10.49%
Vitamin C:8.63mg
10.46%
Copper:0.2mg
9.95%
Magnesium:39.41mg
9.85%
Folate:38.41µg
9.6%
Vitamin B3:1.82mg
9.12%
Potassium:317.46mg
9.07%
Iron:1.55mg
8.64%
Vitamin B12:0.48µg
7.99%
Vitamin B5:0.79mg
7.93%
Selenium:4.99µg
7.12%
Vitamin E:0.81mg
5.4%