7 Layer Mediterranean Dip
This Mediterranean Dip layers hummus, crunchy fresh veggies, and tofu feta for a flavor-packed vegan appetizer that’s perfect for sharing. It’s quick to make, super customizable, and works just as well for parties as it does for weekday snacking.
Servings 6 - 8
Calories 109kcal
Ingredients
Tofu Feta
- 6 ounces extra firm tofu
- 2 tablespoons lemon juice
- 3 tablespoons water
- 2 tablespoons apple cider vinegar
- 1 ½ teaspoon oregano
- ½ teaspoon sea salt
Hummus and Veggies
- 1 cup hummus
- 2 roma tomatoes diced small, about 1 cup
- ½ cup red onion
- 1 cup cucumber diced small
- ¼ cup olives chopped
- ¼ cup red bell pepper diced small
- olive oil lemon juice and oregano or parsley
Serving
- pita chips or sliced pita
- wonton chips or crackers
- cut vegetables for dipping
Instructions
Make tofu feta
- Crumble tofu into small pieces. Mix together the lemon juice, water, apple cider vinegar, salt and oregano. Pour over the crumbled tofu and let it sit under refrigeration for at least 20 minutes. The longer it sits the more intense flavor it has.6 ounces extra firm tofu, 2 tablespoons lemon juice, 3 tablespoons water, 2 tablespoons apple cider vinegar, 1 ½ teaspoon oregano, ½ teaspoon sea salt
Assemble the dip
- Spread the hummus into the bottom of your serving dish.1 cup hummus
- Sprinkle the tomato over the hummus, followed by the cucumber, then the red onion, red bell pepper and the chopped olives.2 roma tomatoes, ½ cup red onion, 1 cup cucumber, ¼ cup olives, ¼ cup red bell pepper
- Drain the tofu feta well. Sprinkle the tofu feta over the top.
- Drizzle a bit of olive oil and squeeze fresh lemon juice over the top of the finished dish. Sprinkle with oregano or parsley.olive oil
- Serve with pita chips or other favorite dippers. Enjoy!pita chips, wonton chips, cut vegetables
Notes
- Use Feta Cheese: You can swap the tofu feta with 6 ounces of regular feta cheese or dairy-free feta cheese. This saves you a bit of time.
- Using Firm Tofu: If you are using firm tofu, it's recommended that you press the excess water from the tofu before marinating it. It's fine to skip the pressing when using extra-firm tofu unless you simply prefer to press it.
- Storage tip: This dip is best enjoyed fresh, but leftovers can be stored in the fridge for 2–3 days. The vegetables tend to release moisture and soften over time, so for the freshest results, prep everything in advance but wait to assemble until just before serving.
Nutrition
Calories: 109kcal | Carbohydrates: 10g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 458mg | Potassium: 266mg | Fiber: 4g | Sugar: 2g | Vitamin A: 426IU | Vitamin C: 14mg | Calcium: 45mg | Iron: 2mg
