Midday Mezze

Cool and creamy, chunky and spicy--two quick dips enliven crisp pita and veggies. Save time: Use store-bought plain pita chips and bagged baby carrots and cauliflower florets.

Health SEPTEMBER 2012

  • Yield: Makes 1 serving (serving size: 1 pita, 2 dips, and vegetables)
  • Prep time:10 Minutes


  • 1 (2-oz) whole-wheat pita bread
  • 1/2 cup carrot sticks or baby carrots
  • 1/2 small cucumber, cut into spears
  • 1 cup cauliflower florets
  • 4 radicchio leaves
  • 3/4 cup fat-free plain yogurt
  • 1/4 cup fresh cilantro or mint, chopped
  • 1 tablespoon fresh lime juice
  • Kosher salt and freshly ground black pepper
  • 1 large tomato, chopped
  • 1/8 to 1/4 tsp crushed red pepper


1. Split pita apart; tear each half into quarters. Toast and let cool.

2. Arrange the carrot, cucumber, cauliflower, and radicchio in a portable container. Store pita crisps in a plastic bag.

3. To make creamy dip: In a small portable container, stir together yogurt, cilantro, lime juice, and a pinch each salt and black pepper. To make spicy dip: In a second small container, combine tomato, red pepper, and a pinch each salt and black pepper. Refrigerate veggies and dips up to 2 days; keep pita at room temperature.

Nutritional Information

Amount per serving
  • Calories: 378
  • Fat: 1.6g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 0.2g
  • Polyunsaturated fat: 0.5g
  • Protein: 22g
  • Carbohydrate: 78g
  • Fiber: 12g
  • Cholesterol: 4mg
  • Iron: 4mg
  • Sodium: 591mg
  • Calcium: 388mg

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Midday Mezze recipe