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. Visit our website for many more recipes, articles and videos.
- 1/2 large or 1 small red beet
- 1.5 cups water
- 2.5 cups cooked chick peas (or canned)
- 2 Tbs tahini
- 2 cloves garlic, chopped into pieces
- 1 small lemon, juiced
- 1/4 cup beet juice (the water that beets were cooked in)
- 3 Tbs extra virgin olive oil
- 1 tsp sea salt
- 1/2 tsp ground cumin
- 1/2 tsp cayenne (optional)
- Black pepper to taste
Step 1: Peel and Cube Beet Into Small Pieces.
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.
Step 2: Drain and Rinse Chick Peas
Meanwhile, drain and rinse chick peas.
Step 3: Process Beets and Garlic in a Food Processor
Process beets and garlic in a food processor until fine.
Step 4: Process All Remaining Ingredients
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.
Step 5: Serve With Crackers or Pita
Serve with pita, veggies, crackers, crostini, or tortilla chips.
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