beet hummus

Beet Hummus

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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.

The fabulous color & flavor of this beet hummus will amaze everyone at the table! It is delicious, so healthy, and easy to make. Beets are incredibly nutritious and with this recipe, you will easily trick your kids to eat beets too. Make a larger portion, and you will have a garnish or dip for several meals or snacks during the week in just a few minutes! From a sandwich filling, sauce for a pasta dish, to snacking on it with veggie sticks or pretzels or flatbread is my personal favorite. 

This recipe is part of my Fall Meal Prep series. Check it out for more healthy fall recipes!


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Ingredient Selection Tips

Beets

Try to choose small, firm, and round beets, with fresh and bright green leaves. The taproot should still be attached. You can sometimes find Beets in grocery stores in small portion sizes for ease with added flavorings or in distilled vinegar for longer shelf life but we recommend buying yours fresh!

Tahini

Try to find light-colored tahini, with no oil separation in the jar, as that could be the sign that it has been on the shelf for a long time. Ingredients of tahini should be only sesame and oil, avoid any options that contain high amounts of added sugar, salt, or preservatives.

You can find tahini in most grocery stores, but it is also a good idea to look at Middle Eastern grocery shops, where you can choose from different types of it. There are differences between tahinis made in Greece, Israel, and Palestine. Try all of them and decide which one you like the most.

Noteworthy Health Benefits

Beets

Beets are an excellent source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. They are also low in calories.

There are lots of health benefits of eating beets, and here are some of them:

  • May help fight inflammation
  • May improve digestion
  • May support brain health
  • They have some anti-cancer properties
  • May improve physical performance
  • May help lower glucose levels
  • May lower blood pressure
  • Prevent heart disease and stroke
  • May boost the immune system

Chickpeas

Chickpeas are a great source of protein and fiber, and other nutrients like manganese, folate, iron, copper, zinc. They can be a good replacement for meat in a plant-based diet because they are high in protein. 

Here are some health benefits of implementing chickpeas in your diet:

  • They can help in losing weight as they keep you feeling full 
  • May support blood sugar regulation
  • They are good for your digestion
  • May reduce the risk of some chronic diseases, like type-2 diabetes or heart diseases.
  • May promote brain health
  • They can help lower cholesterol
  • May boost your mental health
  • May improve bone health

 

Tahini

Tahini is loaded with healthy fats, and also fiber, proteins, and other nutrients like thiamine, vitamin B6, copper, selenium, iron, phosphorus, manganese and are full of antioxidants. 

Health benefits:

  • Supports heart health
  • Reduces inflammation
  • It May have antibacterial properties
  • It is good for bone health
  • It may protect against cancer
  • May support central nervous system
  • It may fight inflammation

Beet Hummus

Yum
The fabulous color & flavor in this beet hummus will amaze everyone at the table! It is delicious, so healthy, and easy to make. Beets are incredibly nutritious, and with this recipe you will easily trick your kids to eat beets too. Make a larger portion, and you will have a garnish or dip for several different meals / snacks during the week in just a few minutes!
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Prep Time 10 mins
Total Time 10 mins
Course Appetizer, Side Dish, Snack
Cuisine American
Servings 6
Calories 109 kcal

Ingredients
  

  • ½ cup Beets
  •  1 1/4 cup Chickpeas cooked or canned
  • ¼ cup Lemon Juice about one large lemon – fresh is best
  • ¼ cup Tahini well stirred, or best you can!
  • 1 clove Garlic
  • 1-4 tbsp Aquafaba
  • ½ tsp Cumin ground
  • ½ tsp Salt

Instructions
 

  • In a food processor, combine the tahini and lemon juice and process for about 1 – 2 minutes, scraping the sides to the bottom of the bowl when needed. This extra time helps whip the tahini, which is part of the secret of making this hummus smooth and creamy!
  • Add the garlic clove, cumin, and a 1/2 teaspoon of salt to the whipped tahini and lemon juice. Process for about a minute, scraping the sides to the bottom of the bowl when needed.
  • Add the chickpeas and beets to the food processor along with a tablespoon of water and process until well combined and smooth – about 1 – 2 minutes.
  • If the hummus is too thick or is still chunky, add a tablespoon of water one at a time until smooth and of desired consistency.
  • Salt if needed. Enjoy!

Notes

Nutrition

Sodium: 194mgFiber: 3gPotassium: 64mgCalories: 109kcalSaturated Fat: 1gFat: 5gProtein: 3gCarbohydrates: 14g
Tried this recipe?Let us know how it was!

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