avatarAuthorParkash BainsCategory, DifficultyBeginner

Yields3 Servings
Prep Time5 minsCook Time10 minsTotal Time20 mins

Creamy Beet Hummus — One of the healthier options for dips is hummus. It provides you with protein, iron, fibre and a number of essential vitamin and minerals, and while it can be high in fat, it is mostly heart-healthy unsaturated fat.

In this hummus recipe I added cooked beets as well as some liquid from the water they were cooked in. Beets contain high levels of antioxidant and anti-inflammatory agents that studies show may help reduce the risk of some cancers. They get their striking red color from betacyanin, a plant pigment that some preliminary research indicates might help defend cells against harmful carcinogens. Also, high levels of a unique fiber found in beets may be linked to a lower colon cancer risk.

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 ½ large or 1 small red beet
 1 ½ cups water
 2 ½ cups cooked chick peas (or canned)
 2 tbsp tahini
 2 cloves garlic, chopped into pieces
 1 small lemon, juiced
 ¼ cup beet juice (the water that beets were cooked in)
 3 tbsp extra virgin olive oil
 1 tsp sea salt
 ½ tsp ground cumin
 ½ tsp cayenne (optional)
 Black pepper to taste

1

Peel and cube beet into small pieces. Boil water in a small covered pot. Add beets, reduce heat and cook for 10 minutes or until beets are cooked but firm. Drain water from cooked beets into a cup. Set aside. Allow beets to cool.

2

Meanwhile, drain and rinse chick peas. Process beets and garlic in a food processor until fine. Add chickpeas, and all remaining ingredients, including 1/4 cup of the saved beet juice. Process for 2 minutes or until a creamy smooth consistency is reached.

3

Serve with pita, veggies, crackers, crostini, or tortilla chips.

Ingredients

 ½ large or 1 small red beet
 1 ½ cups water
 2 ½ cups cooked chick peas (or canned)
 2 tbsp tahini
 2 cloves garlic, chopped into pieces
 1 small lemon, juiced
 ¼ cup beet juice (the water that beets were cooked in)
 3 tbsp extra virgin olive oil
 1 tsp sea salt
 ½ tsp ground cumin
 ½ tsp cayenne (optional)
 Black pepper to taste

Directions

1

Peel and cube beet into small pieces. Boil water in a small covered pot. Add beets, reduce heat and cook for 10 minutes or until beets are cooked but firm. Drain water from cooked beets into a cup. Set aside. Allow beets to cool.

2

Meanwhile, drain and rinse chick peas. Process beets and garlic in a food processor until fine. Add chickpeas, and all remaining ingredients, including 1/4 cup of the saved beet juice. Process for 2 minutes or until a creamy smooth consistency is reached.

3

Serve with pita, veggies, crackers, crostini, or tortilla chips.

Creamy Beet Hummus | Video Recipe