Beet Hummus

Beet Hummus

High fiber and nutrient-dense colorful dip.
Health Rating
Prep Cook Ready in Servings
10 min 45 min 55 min 8

Ingredients


3 beet(s) Beets, raw
1 tsp Extra virgin olive oil
1/4 cup White onion
2 clove(s) Garlic (minced)
1 tsp Cumin
1 can (15oz) Chickpeas, canned, drained (drained and rinsed)
1/4 cup Tahini
1/4 cup Water
1/4 cup Lemon juice

Instructions


1. Cook beets in a large pot of boiling water for 40 minutes or until tender (see notes). When cooled, peel beets and roughly chop. Set aside.

 

2. In a medium frypan, heat oil over medium heat. Add the onion, garlic and cumin and cook, stirring often, until onions are soft, 5-10 minutes.

 

3. Add beets, onion mixture, chickpeas, tahini, water and lemon juice to a food processor and puree until smooth.

 

4. Serve immediately and enjoy!

Nutrition Facts

Per Portion

Calories 148
Calories from fat 54
Calories from saturated fat 6.8
Total Fat 6.0 g
Saturated Fat 0.8 g
Trans Fat 0 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 2.2 g
Cholesterol 0
Sodium 138 mg
Potassium 215 mg
Total Carbohydrate 17.8 g
Dietary Fiber 4.7 g
Sugars 4.6 g
Protein 5.7 g

Dietary servings

Per Portion


Meat Alternative 0.5
Vegetables 0.9

Energy sources


Pygal48%467.6295035165663190.4029777638015736%304.5198644889138239.752783636641715%339.2629019974075117.279016048899848%36%15%CarbohydratesFatProtein

Notes:

Quick Tips:

To save time, you can buy vacuum packed ready-cooked beets found in most grocery stores.

Storage

Store in an airtight container in the fridge for up to 3 days.


Nutritional Highlights:

Beets

Help with oxygen uptake, blood pressure reduction and athletic performance. They also have antioxidant and anti-inflammatory properties and are a top heart healthy food.

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada