Introduction: Easy Healthy Hummus: Creamy Beet Hummus Recipe

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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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  • 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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