Easy Mediterranean Dip Recipes
White Bean Hummus and Feta Dip - Simple, Healthy Spreads
Jul 27, 2009
Generally speaking, dips are easy to prepare and always a hit with guests. These quick recipes, for two Mediterranean-inspired dips, are no exception. Although simple, both of them pack a lot of flavor as well as a lot of health benefits. An added bonus is that they are also relatively inexpensive to make.
Recipes as Easy as 1-2-3
Very little cooking experience or kitchen equipment is needed to make this tasty duo of dips. Anyone who has access to a small, basic kitchen and can throw a handful of ingredients together can make the recipes listed below. Although these dishes could be made using only a knife, measuring cup and cutting board, a blender or food processor makes the work - and the cleaning up - all the more quick and simple.
The Mediterranean Diet: A Prescription for Great Flavors and Long Life
There have been many studies done to identify why certain populations live longer than others. While the Asian diet has received a lot of publicity for being one that promotes good health and longer life, the Mediterranean diet has also been shown to offer delicious foods that help people live longer, healthier lives.
Key ingredients in much of Mediterranean cooking, such as olive oil, garlic, fish, beans, herbs and tomatoes, have documented health benefits. Foods such as these are known to lower bad cholesterol and increase good cholesterol levels, aid in organ function and assist in regulating healthy blood pressure.
Setting a Mediterranean Table: Serving Suggestions
These dishes could be served alone, but are even nicer when put together as an offering of some of the tastes of the region. In Mediterranean dining, dips such as these are most often served with crostini (small slices of rustic bread, brushed with olive oil and toasted slightly) or soft pita bread wedges. Other excellent accompaniments could include ripe cherry tomatoes, olives, grapes and melon.
Feta Dip Recipe
Ingredients:
- 1/2 pound feta cheese
- 1 large clove of garlic
- 1/4 cup milk
- 2 tbsp. extra virgin olive oil
- black pepper, to taste
Directions:
- Crumble the feta into the bowl of a food processor or blender. If the cheese is firm, cut it into cubes about one inch in size.
- Add the remaining ingredients.
- Use the pulse or on-off switch on the appliance to chop everything into fine pieces, pulsing it about five times. Then blend everything until smooth.
- Pour into a bowl and refrigerate for at least one hour to allow flavors to mingle. This is excellent made a day ahead, but should be consumed within three days to avoid spoilage. Serves four to six people.
White Bean Hummus Recipe
Ingredients:
- 1 15.5 oz. can of white or cannellini beans, drained
- 1 large clove of garlic
- juice of a small lemon
- 6 tbsp. extra virgin olive oil
- 1 tbsp. fresh parsley, roughly chopped
- 1/2 tbsp. fresh thyme, leaves only
- salt and pepper, to taste
Directions:
- Place all ingredients in bowl of food processor or blender.
- Pulse to chop fine, about five pulses, then blend until smooth.
- Pour into a bowl and refrigerate for at least one hour. Again, this can be made a day ahead and stored in the refrigerator until service. Refrigerated, this dip will keep for up to four days. Serves about six people.
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