Mediterranean Olive Oil Dip

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📝 Description:

This Mediterranean Olive Oil Dip is a simple yet flavorful appetizer inspired by the sun-drenched flavors of the Mediterranean. Perfect for dipping warm crusty bread, drizzling over grilled vegetables, or topping off a mezze platter, it combines high-quality extra virgin olive oil with fresh herbs, spices, and a touch of acidity. It’s fresh, fragrant, and ready in under 10 minutes.

🍽️ Servings:

4–6 servings (as an appetizer or side dip)

⏱️ Prep Time:

  • Prep time: 10 minutes

  • Total time: 10 minutes

  • No cooking required

🧂 Ingredients for Mediterranean Olive Oil Dip

  • ½ cup high-quality extra virgin olive oil

  • 2 cloves garlic, finely minced or grated

  • 1 tsp dried oregano

  • ½ tsp dried thyme or rosemary

  • ½ tsp red pepper flakes (adjust to taste)

  • 1 tbsp fresh parsley or basil, chopped (optional for garnish)

  • 1 tbsp balsamic vinegar or fresh lemon juice

  • 2 tbsp grated Parmesan cheese (optional, for richness)

  • ¼ tsp sea salt (or to taste)

  • ¼ tsp freshly ground black pepper

  • Crusty bread (baguette, ciabatta, or sourdough) for dipping

👩‍🍳 Instructions:

  1. Prepare Garlic Base:
    Mince or grate the garlic and add it to a shallow bowl or small serving plate.

  2. Mix in Spices and Herbs:
    Add oregano, thyme, red pepper flakes, salt, and pepper to the bowl. Stir gently.

  3. Add Olive Oil:
    Pour the olive oil over the spice and garlic mix. Stir to combine and let sit for 5 minutes to allow the flavors to meld.

  4. Add Acidic Element:
    Drizzle in the balsamic vinegar or lemon juice and stir again.

  5. Finish and Garnish:
    Top with chopped fresh herbs and grated Parmesan cheese if using.

  6. Serve:
    Serve with slices of warm, crusty bread.

💡 Tips:

  • Use the best olive oil you can afford. The flavor shines through.

  • Let it sit: The longer it sits (up to 30 minutes), the better the flavors infuse.

  • Make it ahead: It keeps well for a day in the fridge. Just let it come to room temp before serving.

  • Spice it up: Add a touch of harissa or za’atar for a North African twist.

  • Go vegan: Omit the cheese to keep it plant-based.

🧪 Nutritional Info (Per Serving – approx. 2 tbsp):

  • Calories: 110

  • Fat: 12g (mostly healthy fats)

  • Saturated fat: 1.5g

  • Carbohydrates: 1g

  • Protein: 0.5g

  • Fiber: 0.3g

  • Sugar: 0g

  • Sodium: 75mg

(Values vary based on ingredients used, especially cheese and oil type.)

✅ Health Benefits:

  • Heart-Healthy Fats: Olive oil is rich in monounsaturated fats and antioxidants.

  • Anti-Inflammatory: Garlic and herbs like oregano have natural anti-inflammatory properties.

  • Digestive Boost: Garlic and olive oil support gut health and digestion.

  • Low-Carb Friendly: Perfect for Mediterranean, keto, or low-carb diets.

❓ Q&A:

Q: Can I make this dip ahead of time?

A: Yes! Store it in an airtight container for up to 3 days. Bring it to room temperature before serving.

Q: What kind of olive oil should I use?

A: Use extra virgin olive oil for the best flavor and health benefits.

Q: Can I use fresh herbs instead of dried?

A: Absolutely. Use 1 tbsp of chopped fresh herbs for every 1 tsp of dried.

Q: Is this dip gluten-free?

A: The dip itself is gluten-free. Just be sure to serve it with gluten-free bread or veggies if needed.

Q: Can I add other ingredients?

A: Yes! Try sun-dried tomatoes, kalamata olives, or crumbled feta for variation.

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