Mediterranean Diet Fresh Tomato Dip

Brighten up your snack or appetizer spread with this vibrant Mediterranean Diet Fresh Tomato Dip! Bursting with the juicy sweetness of ripe tomatoes, the sharp tang of lemon juice, and the herbal freshness of parsley and basil, this no-cook dip exudes Mediterranean charm. A drizzle of extra virgin olive oil and minced garlic elevate the flavor profile, while optional crumbled feta adds a creamy, salty touch for those who aren’t strictly plant-based. Ready in just 15 minutes, this gluten-free, vegan-friendly (without the cheese) recipe is perfect for dipping with pita bread, crunchy vegetable crudités, or even spreading over crostini. Healthy, colorful, and irresistibly fresh, this tomato dip is the ultimate party-pleaser or quick snack idea!

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

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)

Directions

Step 1

Start by washing the tomatoes under cold water. Pat them dry with a clean kitchen towel.

Step 2

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.

Step 3

Finely chop the red onion and add it to the bowl with the tomatoes.

Step 4

Chop the fresh parsley and basil leaves, making sure to remove any thick stems. Add the herbs to the tomato and onion mixture.

Step 5

Peel and mince the garlic clove, then add it to the bowl.

Step 6

Drizzle the extra virgin olive oil and lemon juice over the mixture.

Step 7

Season the dip with salt and black pepper, stirring everything together until well combined.

Step 8

If you are not following a strict Mediterranean or vegan diet, crumble the feta cheese over the mixture and gently stir.

Step 9

Taste the dip and adjust the seasoning if necessary.

Step 10

Let the dip sit for at least 10 minutes to allow flavors to meld before serving.

Step 11

Serve the fresh tomato dip with pita bread, toasted baguette slices, or a variety of vegetable crudités.

Nutrition Facts

Serving size	(528.1g)

Amount per serving	% Daily Value*
Calories	497.2

Total Fat 41.8g	0%
Saturated Fat 13.0g	0%
Polyunsaturated Fat 0.0g
Cholesterol 53.4mg	0%
Sodium 1880.7mg	0%
Total Carbohydrate 23.5g	0%
Dietary Fiber 5.8g	0%
Total Sugars 12.5g
Protein 13.1g	0%

Vitamin D 0IU	0%
Calcium 374.9mg	0%
Iron 2.5mg	0%
Potassium 1090.8mg	0%

*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.

Source of Calories

Fat: 72.0%

Protein: 10.0%

Carbs: 18.0%