Mediterranean Diet Fresh Tomato Dip
Experience the vibrant flavors of the Mediterranean with this Fresh Tomato Dip, a quick and healthy recipe bursting with freshness and color. Perfect for those following a Mediterranean diet or seeking a wholesome appetizer, this dip combines juicy ripe tomatoes, fragrant basil and parsley, zesty lemon juice, and robust extra virgin olive oil to create a truly irresistible dish. A hint of red onion and garlic adds depth, while optional creamy feta cheese offers a decadent twist for non-vegan adaptations. Ready in just 15 minutes with no cooking required, this versatile dip pairs beautifully with pita bread, crisp vegetable crudités, or toasted baguette slices, making it an easy crowd-pleaser at any gathering. Rich in nutrients and packed with Mediterranean charm, this tomato dip is the ultimate showcase of simple ingredients done well.
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Recipe Information
Ingredients
- 3 medium ripe tomatoes
- 0.25 medium red onion
- 2 tablespoons fresh parsley
- 2 tablespoons fresh basil
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 1 large garlic clove
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup feta cheese (optional for non-vegan version)
Instructions
Start by washing the tomatoes under cold water. Pat them dry with a clean kitchen towel.
Cut the tomatoes in half, remove the seeds, and then finely chop the tomato flesh. Transfer the chopped tomatoes to a medium-sized mixing bowl.
Finely chop the red onion and add it to the bowl with the tomatoes.
Chop the fresh parsley and basil leaves, making sure to remove any thick stems. Add the herbs to the tomato and onion mixture.
Peel and mince the garlic clove, then add it to the bowl.
Drizzle the extra virgin olive oil and lemon juice over the mixture.
Season the dip with salt and black pepper, stirring everything together until well combined.
If you are not following a strict Mediterranean or vegan diet, crumble the feta cheese over the mixture and gently stir.
Taste the dip and adjust the seasoning if necessary.
Let the dip sit for at least 10 minutes to allow flavors to meld before serving.
Serve the fresh tomato dip with pita bread, toasted baguette slices, or a variety of vegetable crudités.
Nutrition Facts
Calories |
497 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.8 g | 54% | |
| Saturated Fat | 13.0 g | 65% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 1881 mg | 82% | |
| Total Carbohydrate | 23.5 g | 9% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 12.5 g | ||
| Protein | 13.1 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 375 mg | 29% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 1091 mg | 23% | |
*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.
