Low Sodium Mediterranean Olive Oil Dip
Elevate your appetizer game with this Low Sodium Mediterranean Olive Oil Dip, a vibrant and heart-healthy alternative to traditional dips. Packed with fresh herbs like parsley and basil, zesty lemon juice, and robust kalamata olives, this recipe strikes the perfect balance of bold Mediterranean flavors without the excessive salt. Aromatic garlic, dried oregano, and thyme infuse the olive oil base with depth, while a hint of crushed red pepper adds subtle heat. Quick to prepare in just 10 minutes, this dip is a versatile choice for pairing with crisp vegetable sticks, warm pita wedges, or whole-grain bread. Ideal for health-conscious foodies and Mediterranean diet enthusiasts, this flavorful creation is perfect for gatherings or elevating everyday snacks.
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Recipe Information
Ingredients
- 0.5 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 2 large garlic cloves
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.25 teaspoon crushed red pepper flakes
- 2 tablespoons fresh parsley
- 2 tablespoons fresh basil
- 0.5 teaspoon ground black pepper
- 0.25 cup kalamata olives
Instructions
Finely mince the garlic cloves and set aside.
Roughly chop the fresh parsley and basil, then set them aside for later use.
In a medium-sized mixing bowl, combine the extra virgin olive oil and fresh lemon juice. Whisk together until well blended.
Slowly add the minced garlic to the olive oil mixture and stir thoroughly.
Add the dried oregano, dried thyme, crushed red pepper flakes, and ground black pepper into the bowl. Mix all ingredients until evenly distributed in the olive oil.
Stir the roughly chopped fresh parsley and basil into the mixture.
Finally, coarsely chop the kalamata olives, ensuring they are pitted and rinsed to remove any excess sodium, then add them to the dip.
Mix all ingredients well, taste, and adjust as needed with additional herbs to maintain the low sodium requirement.
Transfer to a serving bowl and serve immediately with your choice of fresh vegetable sticks, warm pita wedges, or whole-grain bread.
Nutrition Facts
Calories |
1148 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 127.4 g | 163% | |
| Saturated Fat | 17.9 g | 89% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 721 mg | 31% | |
| Total Carbohydrate | 12.6 g | 5% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 0.9 g | ||
| Protein | 1.6 g | 3% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 121 mg | 9% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 199 mg | 4% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
