Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (2024)

FAQs

What is Mediterranean dip made of? ›

Spread hummus on top. Mix tomatoes, cucumbers, olives, and red onion together in a bowl; spread over the hummus. Sprinkle feta cheese on top. Refrigerate for at least 1 hour.

This 7 Layer Dip is made with beans, sour cream, guacamole, cheese, tomatoes, olives, and scallions. Nothing fancy and no cooking required, but together the whole combination tastes amazing when scooped up with a sturdy tortilla chip.

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

Layer on salsa verde instead, or switch up the cheese for your favorite variety. Layering 7-layer dip: Our ideal dip starts with a layer of refried beans, followed by the sour cream mixture, guacamole, cheese, salsa, then toppings. That being said, if you accidentally layer some ingredients out-of-order, don't stress!

The most obvious choice is a quesadilla; just spread the dip onto a tortilla, mash lots of shredded cheese into the dip, fold, and fry. In fact, any of the seven layers of a seven layer dip will work in a quesadilla, so invite them all.

It reportedly first appeared in print as Tex-Mex Dip in Family Circle magazine on Feb. 3, 1981, although the dish was around before then. That recipe featured bean dip topped with avocados mashed with lemon juice, a sour cream-mayonnaise-taco seasoning mixture, chopped onions, tomatoes, olives and shredded cheese.

So, what makes a sauce decidedly Mediterranean? It's the staple ingredients native to the region — think olive oil, garlic, fresh herbs, citrus fruits, and a variety of spices. These are combined in a multitude of ways to create sauces that are as diverse as the region itself.

Greek cookery makes wide use of vegetables, olive oil, grains, fish, wine and meat (white and red, including lamb, poultry, rabbit and pork). Other important ingredients include olives, cheese, aubergine, courgette, lemon juice, vegetables, herbs, bread and yoghurt.

From bright flavors like lemon, parsley, apricot, and mint, to warm, savory flavors like garlic, cumin, and black/red pepper, Mediterranean flavors offer consumers a range of tastes for a variety of categories.

What does Mediterranean cuisine taste like? Mediterranean cuisine is characterized by its fresh, vibrant flavors and the use of high-quality ingredients. It embraces a balance of tastes, incorporating elements of sweetness, acidity, bitterness, and umami.