Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Snacks & Desserts > Hummus with Vegetables

Mediterranean Hummus Platter

A vibrant and healthy Mediterranean Hummus Platter, perfect as a snack, appetizer, or light meal. This platter features creamy homemade hummus surrounded by a variety of colorful vegetables, olives, feta cheese, and warm pita bread. It's a delightful way to enjoy the flavors of the Mediterranean while sticking to a healthy diet.

Prep Time
20 minutes
Cook Time
5 minutes (for pita bread)
Servings
4-6
Ingredients
  • 1 can (15 ounces) Chickpeas (canned or cooked)
  • 1/4 cup Tahini
  • 3 tablespoons Lemon juice
  • 2 cloves Garlic
  • 2 tablespoons Olive oil
  • 2-4 tablespoons Cold water
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Ground cumin
  • 1 package Pita bread
  • 1 medium Cucumber
  • 1 cup Cherry tomatoes
  • 1 each Bell peppers (red, yellow, orange)
  • 1/2 cup Kalamata olives
  • 1/4 cup Feta cheese
  • 2 tablespoons Fresh parsley (chopped)
  • 1 tablespoon Extra virgin olive oil (for drizzling)

Make the Hummus

1. Prepare the Chickpeas: If using canned chickpeas, drain and rinse them thoroughly under cold water. This helps remove excess salt and softens them for a smoother hummus. If using cooked chickpeas, ensure they are tender. 2. Combine Ingredients: In a food processor, combine the chickpeas, tahini, lemon juice, garlic, olive oil, salt, and cumin. 3. Blend Until Smooth: Process the mixture for 2-3 minutes, stopping occasionally to scrape down the sides of the bowl. 4. Adjust Consistency: While the food processor is running, slowly add the cold water, one tablespoon at a time, until the hummus reaches your desired consistency. It should be smooth and creamy. 5. Taste and Adjust Seasoning: Taste the hummus and adjust the seasoning as needed. Add more lemon juice for tanginess, salt for flavor, or cumin for depth. 6. Refrigerate: Transfer the hummus to a container and refrigerate for at least 30 minutes to allow the flavors to meld.

Prepare the Vegetables and Other Components

1. Cut the Vegetables: Wash and cut the cucumber, bell peppers, and cherry tomatoes into bite-sized pieces. 2. Warm the Pita Bread: Lightly toast or warm the pita bread according to package instructions. Cut into wedges or strips for dipping. 3. Prepare the Feta and Olives: Crumble the feta cheese and drain the Kalamata olives.

Assemble the Platter

1. Arrange the Hummus: Spread the hummus in the center of a large platter or serving dish. 2. Arrange Vegetables: Arrange the cut vegetables, Kalamata olives, and feta cheese around the hummus. 3. Garnish: Sprinkle fresh chopped parsley over the hummus and drizzle with extra virgin olive oil. 4. Serve: Serve immediately with warm pita bread.

Nutrition Facts Estimated per 100g of product

  • Calories: Approximately 166
  • Protein: 7g
  • Fat: 10g
  • Carbohydrates: 13g
  • Fiber: 5g
Note: These values are approximate and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

This Mediterranean Hummus Platter is a nutritious option, rich in fiber, healthy fats, and vitamins. It's also a great source of plant-based protein. To further enhance its nutritional value, consider adding other healthy ingredients such as carrots, celery sticks, radishes, or roasted red peppers. Using whole-wheat pita bread can also add more fiber to the platter. Remember to adjust portion sizes based on individual dietary needs and goals. This recipe can be easily adapted to be gluten-free by using gluten-free pita bread or serving with rice crackers or gluten-free vegetables like cucumber and carrots.

← Mediterranean Grilled Chicken with Roasted Vegetables Mediterranean Hummus and Veggie Pita Pockets →

FAQ

  • Can I use dried chickpeas instead of canned?

    Yes, you can use dried chickpeas. Soak them overnight and then cook them until they are very tender before using in the recipe.
  • How long does hummus last in the refrigerator?

    Homemade hummus can be stored in an airtight container in the refrigerator for up to 5 days.
  • Can I make this platter ahead of time?

    Yes, you can prepare the hummus and cut the vegetables ahead of time. Store them separately in the refrigerator and assemble the platter just before serving.