Med Spread
Brighten up your appetizer game with this vibrant and flavorful Med Spread, a Mediterranean-inspired dip that’s as healthy as it is delicious. Made with protein-packed chickpeas, smoky roasted red peppers, creamy tahini, and a zesty splash of fresh lemon juice, this quick and easy recipe comes together in just 10 minutes—no cooking required! Seasoned with warm cumin, paprika, and a touch of garlic, each bite bursts with bold, authentic flavors. Garnish with fresh parsley and optional crumbled feta for an irresistible finishing touch. Perfect as a dip for pita bread and veggies, a spread for sandwiches, or a topping for crackers, this versatile dish is a must-try for any Mediterranean food lover.
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Recipe Information
Ingredients
- 1.5 cups Chickpeas (cooked or canned, drained and rinsed)
- 1 cup Roasted red peppers (jarred or freshly roasted)
- 2 tablespoons Tahini
- 2 tablespoons Extra virgin olive oil
- 2 tablespoons Fresh lemon juice
- 1 large Garlic clove (minced)
- 0.5 teaspoons Ground cumin
- 0.5 teaspoons Ground paprika
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 2 tablespoons Fresh parsley (chopped, for garnish)
- 2 tablespoons Feta cheese (crumbled, optional)
Instructions
In a food processor, combine the chickpeas, roasted red peppers, tahini, olive oil, lemon juice, and minced garlic.
Process the ingredients until smooth, scraping down the sides of the bowl as needed to ensure everything is evenly blended.
Add the ground cumin, paprika, salt, and black pepper to the mixture. Blend again until all the spices are incorporated and the spread is creamy.
Taste the spread and adjust the seasoning if needed. Add a touch more lemon juice or salt if desired for extra brightness.
Transfer the Med Spread to a serving bowl and garnish with fresh parsley and optional crumbled feta cheese.
Serve with pita bread, crackers, fresh vegetables, or use as a spread for sandwiches and wraps. Enjoy!
Nutrition Facts
Calories |
183 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 381 mg | 17% | |
| Total Carbohydrate | 19.2 g | 7% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 4.6 g | ||
| Protein | 6.8 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 434 mg | 33% | |
| Iron | 1787.7 mg | 9932% | |
| Potassium | 298 mg | 6% | |
*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.
