This Healthy Loaded Mediterranean Hummus Dip is packed with homemade hummus and fresh veggies! This flavorful dip is bursting with flavor and nutrients, making it the perfect appetizer for any occasion. This healthy dip recipe comes together quickly and can be made ahead of time to make serving simple!
This layered hummus dip is packed with protein, fiber, and nutrients from the chickpeas and as well as fresh toppings. It can be customized with your favorite spices and surrounded by your choice of crunchy dippers for a filling meal or snack. If you've never made your own hummus before, this is an excellent opportunity to try it.
Homemade Instant Pot Hummus is simple and delicious, and no soaking is required! You'll definitely be wishing you tried making your own sooner! Looking to round out your meal? Here are a few more Mediterranean-inspired dishes I love: How about some Marinated Feta? It is such a great, simple dish. Roasted Tomato Caprese is also to die for!! I love this Greek Buddha Bowl too!! These spinach roti and Labneh are a really healthy, delicious dish as well.
What is a loaded hummus dip?
To elevate the presentation of your hummus, creating a loaded dip filled with flavorful toppings is a fantastic option. A typical loaded hummus dip consists of a thick layer of hummus spread over a serving platter, which is then topped with high-quality oil, fresh vegetables, and crumbled feta cheese. To provide options for your guests, consider placing veggies only on one half of the hummus, allowing them to choose whether to enjoy the hummus plain or loaded. Everyone can tailor their dip to their liking and enjoy this delicious appetizer.
Loaded hummus dip is best served with an assortment of dipping options such as pita chips, warmed pita slices, and pretzel thins. It is a versatile appetizer that can be served as a light dinner or healthy party snack. You can even make individual servings using appetizer plates so that everyone can enjoy their own personal platter.
Why you'll love it
Fresh- Packed with a variety of veggies, this dip is a fantastic addition to any meal and won’t leave you feeling sluggish or heavy. Its light and fresh taste make it perfect for warm-weather gatherings and outdoor events. This refreshing dip is perfect for summertime when the product is at its peak flavor and a great use for farmer’s market fresh finds.
Perfect appetizer- This is a fantastic appetizer for busy hosts. It doesn't take much time, aside from the vegetables, and can be prepped ahead to make serving simple. It's also an excellent healthy option and full of Mediterranean flavor which sets it apart from other traditional appetizers.
Simple- This loaded dip with homemade hummus can be as involved or quick as you'd like. If you have the time to make your own hummus, it can be a great opportunity to do so with my easy hummus recipe. If you're in a rush and need a quick tray for dinner or a snack, you can grab a premade tub of hummus, slice the veggies and have it on the table in no time. Whichever approach you choose, this simple recipe comes together quickly and won't require a lot of hands-on time in the kitchen.
Ingredients
As this is eaten fresh, make sure and look for good quality ingredients. Be sure that any vegetables you use for serving dishes have firm and vibrant colored skins that are free from blemishes.
Hummus- Feel free to use store-bought hummus or you can make your own. Homemade hummus is very easy to make and tastes incredibly fresh. The best part is that you can customize it with your favorite flavors and seasonings. As there are so many flavors in the toppings, I went with neutral-flavored hummus but feel free to get creative.
Olive oil- Olive oil is a staple ingredient in Mediterranean cuisine, often regarded as a healthier alternative to saturated fat sources such as butter. Although there are various types of olive oil, the difference is less significant when using it for cooking purposes. When enjoying it fresh, the quality can significantly impact the taste of your dish. For this recipe, I recommend Moires Life for its superior quality and taste. You can also use flavor-infused extra virgin olive oil.
Cucumbers- Cucumbers are popular in Mediterranean food and for good reason. They're loaded with nutrients, and they are mostly water so they can aid in hydration. They're also relatively inexpensive and easy to find ingredients. For this recipe, you can use regular cucumbers or English cucumbers, if you prefer their thin skins and lesser amount of seeds.
Tomatoes- Juicy tomatoes add a subtle sweetness to this dish that plays wonderfully with the savory elements. It doesn't matter which kind you use, though cherry and grape are traditionally the choices for Mediterranean-style foods. Find the freshest tomatoes you can for this because a soggy or older tomato can affect the overall dish negatively.
Feta- Can you really have a Mediterranean dish without it? Feta cheese is creamy and so delicious with hummus and fresh veggie toppings. You can choose to buy a big block and crumble it yourself or purchase crumbled feta. There are also brands that have flavored feta or you can make easy marinated feta!
Olives- Green olives or kalamata olives add a pop of salt to this dish. They brighten up all the other ingredients. You can also use pitted Kalamata olives or even black olives if you prefer.
How To Make Homemade Hummus from Scratch
Making homemade hummus from scratch is very easy and worth the extra effort. If you want to use store-bought hummus, there are a lot of great options out there but for the freshest taste, it's simple to whip up a batch yourself.
Making Creamy Hummus
I made my hummus and even cooked the chickpeas myself. You can also buy them canned and the process is the same. If you choose to make hummus from dried chickpeas, cooking them in a pressure cooker really is so simple!
All you'll need to do is add the chickpeas to the pressure cooker with water and salt. Cook for about 45 minutes and you are good to go! I use an Instant Pot because I really love how easy it makes the entire process.
Easiest way to peel chickpeas
Here is the slightly tedious part. It only takes about 5 minutes, but it really makes a difference in getting smooth hummus. Remove the chickpeas from the pressure cooker, drain the water, and add them to an ice water bath.
Gently rub to remove the skins from the chickpeas. Then, remove the skins from the water.
You don't have to remove them all, but a good portion really helps! Drain your water from the chickpeas. Next, you will add them to the food processor. I use a Cuisinart and love it!
Add the remaining hummus ingredients to the food processor and blend until very smooth. Since I planned to use many flavorful ingredients for the topping, I kept the hummus really neutral but feel free to add dried herbs to your liking.
Topping The Hummus Dip
Spread hummus on a serving bowl or plate. Top with cucumbers, tomatoes, olives, and feta. Give it a good drizzle of olive oil and sprinkle it with salt. You can also sprinkle it with paprika if you want.
What to Dip In Hummus
Be sure to include strong dippers that will hold up to the weight of the toppings. Good choices include:
- Pita chips- These are often found near the deli section of the store.
- Soft Pita slices- Cut each pita into 4 pieces, drizzle or brush with olive oil, and warm slightly in the oven
- Pretzels- Pretzel thins are an excellent choice and scoop easily
- Crackers-Whole grain/wheat crackers have a nutty taste that complements hummus
- Flatbread- Flatbread crackers and soft flatbread itself cut into pieces make a fantastic dipper
- Multi-grain tortilla chips
You can also provide a variety of veggies for dippings into the plain hummus itself such as:
- Carrots, sliced or petite carrots
- Red bell pepper slices
- Sliced cucumbers
- Whole grape tomatoes
- Broccoli
Tips and Substitutions
- This recipe can be made ahead of time to make serving a breeze. Make the hummus and store it in an airtight container. Chop your vegetables and store them in a single container or separately. When it's time to assemble, it will only take about 5 minutes to appetizer perfection!
- Don’t chop the veggies too big otherwise, they will be hard to pick up with chips.
- Always go with the most fresh-looking produce. If the mini cucumbers are the firmest, go for it! A different kind of tomato catches your eye? Use it! While certain types of each vegetables are frequently used for this type of dip, the entire dish is only as good as the fresh toppings.
- Get creative- You can always add a spoonful of tzatziki sauce or greek yogurt to your platter for a cool-tasting flavor. Feel free to add a little roasted garlic, roasted red peppers, or sundried tomatoes to your hummus for a smoky taste.
- Add a sprinkle of green onions or fresh parsley or dill to the top of your dip.
FAQ Loaded Mediterranean Hummus Dip
Homemade hummus can be kept in an airtight container in the refrigerator for up to 4-5 days but I highly recommend enjoying it for no more than 3 days for the best taste and texture. For the assembled dip, wrap the tray of leftovers tightly in plastic wrap and store for up to 2 days for the best results. As the veggies sit, they tend to release water risking making the dip watery if it is stored for too long.
Yes! Hummus is considered okay to include as part of a Mediterranean diet.
Typically, soaking overnight is recommended. If you're using an Instant Pot, you can skip that step, however. The pressure cooker will cook dried chickpeas perfectly without the need for soaking.
Hummus is made from a blend of chickpeas, tahini, lemon juice, and olive oil. Typically it’s naturally gluten-free, dairy-free, and vegan. If you purchase store-bought hummus, be sure to check the label, especially with flavored hummus in case it includes non-essential ingredients for the flavor that do not fit your lifestyle.
Healthy Loaded Mediterranean Hummus Dip
Ingredients
Hummus
- 10 ounces dried chickpeas
- 6 cups water
- 1 teaspoon salt
- ⅓ cup olive oil
- 1 teaspoon minced garlic
Loaded Hummus
- 1 cup chopped cucumbers
- 1 cup chopped tomatoes
- ½ cup feta crumbles
- ½ cup sliced olives
- olive oil
- 1 ½-2 cups hummus Make your own as I will show, or simply buy it
Instructions
Hummus in the pressure cooker
- Add the dried chickpeas, water, and salt to the pressure cooker. Seal the lid and set it to cook for 45 minutes. Once it is finished, do the quick release. Drain the chickpeas and add them to 4 cups of ice water.
- Gently rub the chickpeas between your fingers to release the skins.
- Skim out the skin from the water and remove.
- Once you have quite a few out, I wouldn't spend more than 5 minutes on this.
- Drain and place the chickpeas in a food processor or blender.
- Add in the olive oil, garlic, and about ½ teaspoon salt. Blend really, really well. Add in more olive oil and salt as needed. That's it! Done!
Loaded hummus
- Spread your hummus on the serving plate. Top with cucumbers, tomatoes, olives, and feta. Give it a good drizzle with olive oil and sprinkle with salt. You can also sprinkle it with paprika if you want.
- This can easily be made beforehand. Then serving is a breeze.
Notes
- This recipe can be made ahead of time to make serving a breeze. Make the hummus and store it in an airtight container. Chop your vegetables and store them in a single container or separately. When it's time to assemble, it will only take about 5 minutes to appetizer perfection!
- Don’t chop the veggies too big otherwise, they will be hard to pick up with chips.
- Always go with the most fresh-looking produce. If the mini cucumbers are the firmest, go for it! A different kind of tomato catches your eye? Use it! While certain types of each vegetables are frequently used for this type of dip, the entire dish is only as good as the fresh toppings.
- Get creative- You can always add a spoonful of tzatziki sauce or greek yogurt to your platter for a cool-tasting flavor. Feel free to add a little roasted garlic, roasted red peppers, or sundried tomatoes to your hummus for a smoky taste.
- Add a sprinkle of green onions or fresh parsley or dill to the top of your dip.