Lemon Mediterranean Vegetable Dip

Looking for a healthy and delicious dip recipe to serve at your next gathering or snack time? Look no further than this Lemon Mediterranean Vegetable Dip Recipe! Packed with fresh, nutrient-rich ingredients and bursting with flavor, this dip is sure to be a hit with your friends and family.

This vegan white bean dip recipe features a colorful mix of Mediterranean vegetables, including cherry tomatoes, chickpeas, and red peppers, all blended together with fresh lemon juice and extra virgin olive oil.

The result is a refreshing and savory dip that pairs perfectly with fresh veggies, like cucumber slices, pita chips, or pita bread.

Not only is this Mediterranean dip recipe delicious, but it’s also a healthy snack option. Loaded with vitamins, minerals, and fiber, the fresh vegetables in this dip provide a nutritious boost to your diet.

It’s a satisfying and nourishing choice for any time of day. So why wait? Stop buying hummus from the grocery store and make this tasty and wholesome dip recipe today!

What is Hummus Exactly?

Hummus is a classic staple found in the Mediterranean diet. It’s a creamy dip made from mashed chickpeas, olive oil, garlic, tahini, and lemon juice. The flavors come together ever so perfectly.

With the right balance of spice, the creamy texture of garbanzo beans, and the citrus from lemon, this dip is the perfect pair to a warm piece of pita or pita chip. My love for this nutritious appetizer comes from my love for beans and garlic.  This is no doubt, one of my favorite appetizer recipes.

The History Behind Hummus

Did you know that chickpeas were abundant in the middle east which contributes to the origin of hummus? Currently, Iran and Turkey are among the top chickpea-producing countries. However, hummus has been made all over the world for hundreds of years.

Of course, there is a slight tweak to each region’s best recipe for hummus. Some areas leave out the tahini, for example. And, did you know that there are different varieties of chickpeas? They include desi, Kabuli, and ceci neri.  

Healthy Perks of a Mediterranean Diet

There’s a reason the Mediterranean diet has its popularity for being the healthiest around. Primarily a plant-based eating plan, there are a host of health benefits.

This anti-inflammatory diet emphasizes eating a large number of vegetables, fruits, legumes, nuts, seeds, and fish with small amounts of dairy. Studies have shown that this middle eastern way of eating has significantly decreased disease and increased length of life. They’ve got something really good going on.  

What Are The Specific Benefits?

It can help reduce the risk of heart disease.

It can reduce stroke risk in women.

It can prevent the decline of Alzheimer’s disease.

It can help with weight loss and/or maintaining weight.

It can help with Type 2 diabetes.

It can help reduce the risk of cancer.

It can help reduce depression.

What are the Ingredients?

Here are the main ingredients and their health benefits.

Chickpeas also called garbanzo beans, come from the plant family legumes. These plants, in particular, produce edible seeds, called pulses, that have high nutrient content. Other than providing a good amount of protein, chickpeas also provide a great source of folate, fiber, iron, phosphorus, and fatty acids.

Legumes, in general, have many health benefits. They are a good option for people with diabetes because they have a low glycemic index. The amount of fiber in these little beans can help with gut health. And, because of the high fiber content, they promote the feeling of fullness which can aid in weight loss.

Garlic is a plant in the allium or onion family and is considered a vegetable. Garlic is widely used as a flavoring for cooking but it has been prescribed to treat a variety of medical issues, beginning with an ancient Greek physician, Hippocrates who was called the father of Western medicine. He was right in using garlic for its medicinal properties.

Garlic has many benefits including the following. It’s highly nutritious but low in calories, can combat sicknesses such as the common cold, can reduce blood pressure, improves cholesterol, prevents Alzheimer’s due to its high antioxidant levels, helps you live longer, and more.

Lemon is a species of a small evergreen tree in the flowering plant family called Rutaceae. Lemon trees can produce up to 600 pounds of fruit per year. With many different varieties available, but the three main types are Meyer, Eureka, and Lisbon. This fruit has a distinct flavor of citrus and is used in many dishes from baked goods to dressings to drinks to poultry dishes.

Lemons are made up of 89 percent water and contain many beneficial ingredients. They are an excellent source of vitamin C and antioxidants called flavonoids. These antioxidants help remove free radicals from the body that can damage your cells. The nutrients can help prevent disease and boost well-being.

Olive oil is an extracted oil from the fleshy part of ripened olives. These fruits are found on the olive tree, Olea Europaea. Each country produces olive oil with varying characteristics. It ranges from a variety of colors to flavors and has alternative uses such as skincare and cosmetics, medicinal properties, lubricants, soaps, and wool combing in the textile industry. Most of the production happens in the Mediterranean Basin with top producers including Spain, Italy, and Greece and most of the olive is exported.

Olive oil is a large component of the healthy Mediterranean diet and is considered especially beneficial to heart health. This is because the oil is rich in antioxidants, such as polyphenols and healthy monounsaturated fatty acids. Though this oil is part of a healthy diet, be aware that eating this liquid fat, should be done in modification. It is high in calories and lower in nutritional value.

Other ingredients include tahini, hot sauce, cold water, fresh parsley, cumin, paprika Italian seasoning, cherry or grape tomatoes, cucumber, bell pepper, salt, and pepper.

Optional toppings: red pepper flakes, black pepper, kalamata olives, lemon zest, red onion, green onions, artichoke hearts, pine nuts, extra white beans, or if you do dairy, feta cheese.

How to Make This Easy Dip

Step one: Add all of the hummus ingredients, minus the hot water, to the bowl of a food processor.

Step two: Process until the mixture is creamy. While it is blending. slowly add in the ice-cold water. If it is too thick, scrape down the sides, and while blending and add additional cold water, as needed.

Step three: Spread the dip onto a shallow plate or bowl.

Step four: For the vegetable topping, add the ingredients to a small bowl and mix it all up. This includes fresh tomatoes, red bell peppers, and cucumbers.

Step five: Add the vegetables to the top of the hummus in one even layer.

Optional: Add finely chopped fresh mint or parsley over the top and a little drizzle of olive oil. Serve right away with slices of warm pita bread or crunchy pita chips.

How To Store This Delicious Appetizer

Place a cover over the hummus or add the dip to an airtight container and place it in the fridge. This dip will last up to 5-6 days in the fridge.

Other Healthy Appetizers

If you are looking for the perfect party food, or simply love the flavors of the Mediterranean, you’ve got to try this Lemon Asparagus Couscous Salad or this Israeli Couscous Vegetable Salad.

Enjoy!

XOXO

Michelle