Recipes · Greek · Dips and Spreads
Tirokafteri (Spicy Feta Dip)
One serving has 393 kcal and 12 g protein, and at least a fifth of a woman's daily need of riboflavin (61%), vitamin C (56%), cobalamin (55%), phosphorus (39%), calcium (38%) and pyridoxine (31%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (160 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy
Ingredients
- 70 g Feta cheese
- 20 g Yogurt, Greek
- 30 g Roasted red peppers, jarred
- 20 g Olive oil
- 10 g Lemon juice
- 10 g Chili peppers, green, raw
Method
- Pat the feta dry and crumble it into a food processor with the yogurt.
- Add the roasted red pepper, chili, olive oil and lemon juice.
- Blend until smooth and whipped, or mash together by hand with a fork for a chunkier texture.
- Taste and add more chili if you like it spicier.
- Chill briefly, then serve as a dip with bread, pita or raw vegetables.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 393 kcal | 19% |
| Carbohydrates | 6.3 g | |
| Water | 100 mL | |
| Fiber | 0.54 g | 2% |
| Protein | 12.2 g | 25% |
| Tryptophan | 0.15 g | |
| Threonine | 0.46 g | |
| Isoleucine | 0.58 g | |
| Leucine | 1 g | |
| Lysine | 0.87 g | |
| Methionine | 0.26 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.49 g | |
| Tyrosine | 0.48 g | |
| Valine | 0.76 g | |
| Histidine | 0.29 g | |
| Fat | 36.2 g | |
| Monounsaturated | 18.3 g | |
| Polyunsaturated | 2.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.3 g | |
| Saturated | 12.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 64.9 mg | |
| Calcium | 380 mg | 38% |
| Copper | 0.08 mg | 9% |
| Iron | 0.94 mg | 5% |
| Magnesium | 21.9 mg | 7% |
| Manganese | 0.09 mg | 5% |
| Phosphorus | 274 mg | 39% |
| Potassium | 160 mg | 3% |
| Selenium | 12.6 µg | 23% |
| Sodium | 1,216 mg | |
| Zinc | 2.2 mg | 28% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.67 mg | 61% |
| Niacin (vitamin B3) | 1 mg | 7% |
| Pantothenic acid (vitamin B5) | 0.77 mg | 15% |
| Pyridoxine (vitamin B6) | 0.4 mg | 31% |
| Folate (vitamin B9) | 32.5 µg | 8% |
| Cobalamin (vitamin B12) | 1.3 µg | 55% |
| Choline | 15.5 mg | 4% |
| Vitamin A | 102 µg | 15% |
| Vitamin C | 42.1 mg | 56% |
| Vitamin D (D2 + D3) | 11.2 IU | 2% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 14.7 µg | 16% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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