Appetizers, Dips and Sauces, Mediterranean Diet Recipes, Nutrition, Vegetarian

Red Pepper Dip with Feta Cheese and Greek Yogurt

redpepper dip

A new study from English researchers published in the British Medical Journal Open, showed that people who consumed 5 or more servings of fruit and vegetables experienced a higher level of mental well-being. According to researchers, high mental well-being is more than the absence of symptoms or illness; it is a state in which people feel good and function well. Optimism, happiness, self-esteem, resilience and good relationships with others are all part of this state.

While it doesn’t mean that eating more fruit and vegetables will automatically make this happen, it can contribute to feeling better mentally and physically. Previous studies have shown that consumption of junk food is associated with higher rates of depressive symptoms.

So how can you get 5 servings of fruit and vegetables in a day? Easy. Just follow a Greek diet (yes you probably saw that coming). But, seriously, if you eat one serving of a Greek vegetable dish for your main course such as green beans cooked in olive oil or peas or eggplant along with some cheese and bread you automatically have 3 servings of vegetables, have a fruit for a snack and one more in the evening, and you’re done. It’s as easy as that.

Speaking of vegetables, here’s another way to get some in your diet: with dips and spreads. This dip is made with a Greek variety of sweet red peppers called Florinis (meaning from the area around  Florina- a town in Northern, Greece), but you can also use other varieties. You can roast them yourself or used bottled ones. This dip has been lightened up with yogurt and has just a touch of garlic. It is refreshing and not heavy, perfect not only as a dip but also to use as a spread on a sandwich to add a more flavor. Peppers are a good source of beta-carotene and you also get antioxidants from the olive oil, walnuts and garlic as well as protein and calcium from the feta and yogurt. I’d say it is a pretty healthy dip.

This dip is super easy, you just add all the ingredients in a food processor and that’s it!

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Roasted Red Pepper Dip with Feta Cheese and Greek Yogurt

roasted red pepper
Prep Time: 5 minutes
Total Time: 5 minutes
Course: Appetizer, dip
Cuisine: Greek, Mediterranean
Author: Elena Paravantes RDN
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  • Add all the ingredients in a food processor. Mix until everything is chopped and blended.
  • Depending on the texture you can mix more or less.
  • Let it sit for at least an hour in the refrigerator, before serving.
  • Serve with rusk or pita bread or even nacho chips. Use as a spread on sandwiches.
DID YOU MAKE THIS RECIPE? Leave a comment or share on instagram and mention @greekdiet

Photos by Elena Paravantes © All Rights Reserved

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  • Reply Zuzanna September 25, 2014 at 8:03 am

    Looks very delicious. I have just made very similar dip from roasted red peppers and feta, called htipiti 🙂

    • Reply Elena Paravantes RD September 25, 2014 at 8:21 am

      Thanks Zuzanna! Htipiti is actually another name for tirokafteri (the previous recipe I posted). This one is not hot or spicy but sweeter.

  • Reply Katherine Isacks September 25, 2014 at 6:15 pm

    Elena, you have wonderful recipes! Thanks so much for sharing these!

    • Reply Elena Paravantes RD September 26, 2014 at 6:01 am

      Thanks Katherine!

  • Reply Ryl Ashley September 25, 2014 at 6:17 pm

    I am definitely trying this!

    Have you posted recipes for fasolada and gigantes? These are two of my favorites but I just can’t get them to come out tasting like my MIL’s…..I like what I’ve made but it still isn’t quite right.

  • Reply Marion September 26, 2014 at 8:21 pm

    Πολύ ωραίο ντιπ Ελενα. ΟΙ πιπεριές Φλωρίνης είναι αγαπημένες μου
    Εγώ κάνω πέστο με πιπεριές.
    Ωραία υλικά και παίρνουμε και βιταμίνες

    Νασαι καλά
    Καλό σ/κ : )

    • Reply Elena Paravantes RD September 27, 2014 at 11:32 am

      Ευχαριστώ Μάριον!

  • Reply Cheryl October 3, 2014 at 12:47 pm

    Absolutely delicious. Thanks Elena

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