For fiber recipes

Layered Middle Eastern Dip

3 months ago

Cook : 00:30

Ingredients

Serve this Middle Eastern dip with pita bread chips.


½ cup (75 g) tabbouleh
¾ cup hummus
1 cup (180 g) chopped tomato
½ cup (80 g) chopped onion
¾ cup (113 g) feta cheese

Serve this Middle Eastern dip with pita bread chips. ½ cup (75 g) tabbouleh ¾ cup hummus 1 cup (180 g) chopped tomato ½ cup (80 g) chopped onion ¾ cup (113 g) feta cheese
Layered Middle Eastern Dip

Layer ingredients in glass bowl so each is½ to ¾ inch (1 to 2 cm) thick: first tabbouleh, and hummus, and then tomato-onion mix. Squeeze out extra juice before layering in the feta cheese.

Yield: 12 servings
Each with: 38 g water; 64 calories (47% fromfat,  15%  from  protein,  38%  from  carb);  2  gprotein;  3  g  total  fat;  2  g  saturated  fat;  1  gmonounsaturated fat; 0 g polyunsaturated fat; 6 gcarb; 2 g fiber; 1 g sugar; 57 mg phosphorus; 65mg calcium; 0 mg iron; 143 mg sodium; 98 mgpotassium; 172 IU vitamin A; 12 mg vitamin E; 5mg vitamin C; 8 mg cholesterol