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Roasted Red Pepper Dip with Feta and Mint

If you’re having a summer get-together, try this delicious dip with red peppers and feta. This tasty dip is low-carb, meatless, gluten-free, and South Beach Diet Phase One.

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Roasted Red Pepper Dip with Feta and Mint found on KalynsKitchen.com

How do you feel about hot weather?  I’m a fan of summer, and for weeks I’ve been complaining about the rainy spring we’ve been having in Utah.  But the weather changed while I was in Austin for the IACP Conference and now it’s so hot in Salt Lake that I turned my air conditioner on today!

Hot weather makes me think about nibbling instead of eating big meals, and this delicious Roasted Red Pepper Dip with Feta and Mint is perfect for a snack, but also flavorful enough to serve for a party.

Roasted Red Pepper Dip with Feta and Mint found on KalynsKitchen.com

This recipe starts with a jar of roasted red peppers, drained very well and then patted dry with paper towels.

Roasted Red Pepper Dip with Feta and Mint found on KalynsKitchen.com

I chopped the mint while the peppers were draining.

Roasted Red Pepper Dip with Feta and Mint found on KalynsKitchen.com

Puree and red peppers and the minced garlic in a food processor.

Roasted Red Pepper Dip with Feta and Mint found on KalynsKitchen.com
Add the cream cheese, feta, fat-free Greek Yogurt, chopped mint, lemon juice, olive oil, and salt and process until the the mixture is well-blended.

Roasted Red Pepper Dip with Feta and Mint found on KalynsKitchen.com

I ate some of the dip with celery and snow peas, with hummus and whole-wheat pita bread on the side for a light summer lunch.

Roasted Red Pepper Dip with Feta and Mint found on KalynsKitchen.com

Roasted Red Pepper Dip with Feta and Mint
(Makes about 2 cups of dip; recipe adapted with minor changes from The South Beach Diet Super Quick Cookbook.)

Ingredients:
1 jar (12 oz.) roasted red bell peppers, drained well
1 tsp. minced garlic (or less)
4 oz. low-fat cream cheese
4 oz. Feta cheese
1/4 cup fat-free Greek yogurt (I used my favorite Greek yogurt)
3 T finely chopped fresh mint (or more)
1 T fresh lemon juice (I used fresh-frozen lemon juice)
1 T olive oil
salt to taste

Instructions:

Put a colander in the sink and dump in the jar of roasted red peppers.  Let peppers drain well, then pat dry with paper towels.  While the peppers drain, finely chop the mint.

Put red peppers and minced garlic into a food processor and process until peppers are pureed.  Add cream cheese, Feta, fat-free Greek yogurt, mint, lemon juice, and olive oil and process until well blended.  Taste to see if you want to add salt, and process again if you do.

Serve dip with raw veggie dippers like celery, sugar snap peas, jicama, or cauliflower, or cooked vegetables like asparagus, green beans, or broccoli.  This is also good as a spread on sandwiches or as a dip for whole-wheat pita bread.  

The dip will stay good in the refrigerator for several days.  Let come to room temperature again when serving.

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South Beach Diet / Low-Carb Diet Suggestions:

When made with low-fat cream cheese and fat-free Greek yogurt, this dip would be approved for any phase of the  South Beach Diet.  When served with veggies like celery, sugar snap peas, jicama, cauliflower, asparagus, green beans, or broccoli it would be perfect for a low-carb snack.

Find More Recipes Like This One:

Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?

I chose the South Beach Diet to manage my weight partly so I wouldn’t have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

More Tasty Dips to Eat with Vegetables:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)

Grandma Denny’s Ranch-Style Vegetable Dip from Kalyn’s Kitchen

Cucumber Dip with Feta from Kitchen Parade

Heart-Healthy Shrimp Dip from Kalyn’s Kitchen

(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

Roasted Red Pepper Dip with Feta and Mint found on KalynsKitchen.com
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34 comments on “Roasted Red Pepper Dip with Feta and Mint”

  1. I'll bet this is delicious! I'm always looking for a new dip to enjoy.

  2. Wow! This sounds so delicious!

  3. I am making it. I probably will use ricotta instead of feta since that is what I have on hand. Cool recipe.

  4. Not only does this sound delicious, but I love the photo! So pretty!

  5. Kelley, I loved it. And loved the color too.

    Cooking Creation, thanks!

    Champa, I like the idea of using ricotta. It will probably need a bit more salt and I might add more lemon juice (unless you want a milder dip.) Let us know how it turns out.

    Maris, thanks so much. My best camera is still in the shop, so I was happy I could still get okay photos with my old Rebel.

  6. Great ingredients! I might also try this as an accompaniment to grilled chicken.

  7. Susie, I think this would be good with grilled chicken; great idea!

  8. First time visitor from Becky's website. This dip recipe is so simple, yet sounds delicious. I will definitely be re- visiting this blog πŸ™‚

    Thanks!

    Stop by my blog at http://totefullofveggies.blogspot.com

  9. Looks deicious! I'm thinking with grilled shrimp.

  10. I am not sure I would have a shut off button with this dip! Love the Greek yogurt pairing. πŸ™‚

  11. You had me at Roasted Red Peppers. One of my favorite foods ever.

    Donna

  12. I just made a huge batch of roasted peppers on the grill — perfect timing! I'll set the red ones aside to make this dip.

  13. Sharan, welcome and it was fun checking out your blog.

    CJ, grilled shrimp would be great with this. (So many good ideas coming in comments today!)

    Chris, I know what you mean about that stop button issue.

    Donna, me too!

    Lydia, I'm thinking this could only be even more awesome with freshly roasted red peppers.

  14. Kalyn, this roasted red pepper dip looks so nice and creamy, even though it is low in fat! This reminds me of a dip I just had at a Greek restaurant we visited this past weekend. I bet this would be good on top of broiled or grilled fish.

  15. Jeanette, I think I've also had that Greek dip with red peppers. Maybe this recipe was based on that one? I would love it on grilled fish too!

  16. Love that kabob in yor header and this recipe. I think roasted pepper anything will get my attention. Sending this to my good friend who is always looking for healthy snacks. It's lunch to me πŸ™‚

  17. I'm getting more and more into light meals lately also! Salads, cold soups, etc. This dip looks perfect to dig into with some crudites and pita wedges!

  18. Kellypea, my fabulous brother is the one who does the headers. We change the middle part every month for the season. I'm so lucky to have him to help me.

    Joanne, it was a perfect lunch for me!

  19. Great minds…you know what they say πŸ™‚ Today is my second day on the SB Phase 1, and I bought the Supercharged Super Quick Cookbook yesterday, planning to make this recipe today!! Thanks for the post and your informative website, don't think I would have started this new lifestyle without your site!

  20. Rosebuttons, how great to hear that. I'm find a lot of interesting recipes in that book!

  21. Enjoyed meeting you in Austin at lunch, Kalyn, and am now drooling over your delicious blog! Love the great recipes! I agree with you that teaching is a great preparation for lots more things in career and life. My best to you.

  22. This dip looks fabulous Kalyn! The flavors sound truly incredible. It was wonderful meeting you at IACP last week. Have a great one!

  23. Judith and Jessica, fun meeting both of you two, and I just subscribed to both of your blogs!

  24. I can't wait to hear about your IACP experience in detail! This dip is the perfect thing for summer – easy and pretty. The addition of mint is the perfect way to add another layer of flavor.

  25. This looks great, especially since I'm determined to make much better use of all my fresh garden mint this year! πŸ™‚

  26. Dara, looking forward to seeing you too. The mint was so good in this.

    Susan, there are so many things I love that have mint, like Fattoush, Tabbouley, and now this dip! Just planted 4 more mint plants for a total of 8 in my new divided herb bed.

  27. Kalyn- it was great to see you in Austin. All the better that when I went looking for a red pepper dip this morning for a colleague's shower, you had just posted this bit of delicious. Thank you- I just got a whole lot of raves!

  28. Great meeting you too, and so glad this was a hit.

  29. Kalyn,
    I made it today. I added some spicy elements to it though since we like spicy food. My 4 year old kid to 75 year old FIL loved them. Thanks for such an easy and delicious recipe.

  30. So glad you liked it, and I can definitely imagine a spicier version of this being great!

  31. I like the firey hot color for summer combined with cool feta and mint.

  32. TW, me too, and I think this would be even better with freshly-roasted peppers if you get some from the farm!

  33. I have had red pepper dip with hummus as a base. I like the sound of this with cheese and yoghurt.

  34. Barbara, thanks. I really liked the feta in this!

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