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Healthy Mediterranean Yogurt Dip

Creamy Mediterranean Yogurt Dip with Herbs and Olive Oil

Last modified: Nov 02, 2024. Originally posted: Oct 27, 2024
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This creamy Mediterranean dip is bursting with fresh flavors and vibrant ingredients. Greek yogurt provides a rich, tangy base that's perfectly balanced by the bright notes of lemon, garlic, and a melody of aromatic herbs like dill, parsley, and oregano. A generous drizzle of fragrant extra virgin olive oil ties all the flavors together and adds a luxurious, velvety texture. It's a delightfully light and healthy dip that captures the essence of the Mediterranean diet.

Authors
No items found.
Total Time
10 minutes
Recipe Yield
8
Prep Time
10 minutes
Cook Time
0 minutes
Mediterranean
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Introduction

The origins of yogurt dips can be traced back to ancient Mediterranean and Middle Eastern cultures, where yogurt has been a dietary staple for centuries. This particular dip is a modern interpretation, combining the timeless flavors of the region with a focus on fresh, wholesome ingredients. The use of Greek yogurt lends an authentic touch, as this strained yogurt variety has long been enjoyed in Greece and throughout the Mediterranean. Olive oil, another quintessential Mediterranean ingredient, adds richness and depth, while the vibrant herbs evoke the aromas of sun-drenched gardens. Whether enjoyed as a refreshing starter or a versatile accompaniment to grilled meats and vegetables, this dip encapsulates the vibrant and healthy essence of Mediterranean cuisine.

Ingredients

• 1 cup (227g) plain Greek yogurt

• 1/4 cup (60ml) extra virgin olive oil, plus more for drizzling

• 2 tablespoons (30ml) freshly squeezed lemon juice

• 2 cloves garlic, minced

• 1/4 cup (15g) fresh dill, finely chopped

• 1/4 cup (15g) fresh parsley, finely chopped

• 1 tablespoon (4g) fresh oregano, finely chopped

• 1/2 teaspoon (3g) kosher salt

• 1/4 teaspoon (1g) freshly ground black pepper

Instructions on how to make Healthy Mediterranean Yogurt Dip

Step 1:

In a mixing bowl, combine the Greek yogurt, 1/4 cup (60ml) olive oil, lemon juice, minced garlic, fresh dill, parsley, oregano, salt, and black pepper.

Step 2:

Using a whisk or fork, mix all the ingredients together until well combined and the herbs are evenly distributed.

Step 3:

Taste and adjust seasoning if needed, adding more lemon juice for tanginess, salt for flavor, or olive oil for richness.

Step 4:

Transfer the dip to a serving bowl and create a shallow well in the center. Drizzle with a little extra virgin olive oil and garnish with additional chopped herbs or a sprinkle of paprika, if desired.

Frequently Asked Questions

Q: Can I use regular plain yogurt instead of Greek yogurt?

A: Yes, you can use regular plain yogurt, but the dip will have a thinner consistency. To thicken it, strain the yogurt through a cheesecloth or nut milk bag first.

Q: How far in advance can I make this dip?

A: This dip can be made up to a day ahead. The flavors will meld and intensify as it sits, but it's best to add the extra drizzle of olive oil and garnish just before serving.

Q: Can I substitute different herbs or add more ingredients?

A: Absolutely! Feel free to experiment with different fresh herb combinations like basil, mint, or chives. You can also add extras like sun-dried tomatoes, olives, or feta cheese for more flavor and texture.

Nutrition

Fat Content
7g
Saturated Fat Content
Carbohydrate Content
3
Fibre Content
0
Sugar Content
2
Protein Content
3g
Sodium Content
170mg
Calories
90

Notes

• For a thicker dip, use Greek yogurt with a higher fat content or strain regular yogurt through a cheesecloth to remove excess liquid.

• Substitute fresh herbs with 1-2 teaspoons of dried herbs if necessary, adjusting quantities to taste.

• For a vegan or dairy-free option, use a plant-based unsweetened yogurt alternative.

• Avoid using extra virgin olive oil with a robust flavor, as it may overpower the other ingredients. A mild or medium-intensity olive oil is recommended.

• This dip is vegetarian, gluten-free, and can be made nut-free by omitting the optional garnish.

Serving Instructions

Serve the Mediterranean Herb Yogurt Dip chilled or at room temperature, with warm pita bread, fresh vegetables, or your favorite dippers for scooping.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.

Timing Tips

As this is a no-cook recipe, prep can be done in advance, and the dip can be made up to a day ahead for optimal flavor melding.

Chef's Tips

  • Use full-fat Greek yogurt for the richest, creamiest texture.
  • Chop the herbs finely to evenly distribute their flavors throughout the dip.
  • Let the dip rest for 15-30 minutes before serving to allow the flavors to meld.

Variations

For a spicy twist, add a pinch of cayenne pepper or a dollop of harissa paste. For a creamier texture, blend in a few tablespoons of cream cheese or labneh.

Pairing Recommendation

Serve this dip with warm pita bread, fresh vegetables like carrots, cucumbers, and bell peppers, or alongside grilled meats and seafood. A crisp white wine or herbal iced tea would make a refreshing beverage pairing.

Seasonality

Spring and summer

Allergen Information

This recipe contains dairy (Greek yogurt). It is naturally gluten-free, nut-free, and suitable for vegetarians.

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