Introduction: Easy Healthy Hummus: Creamy Beet Hummus Recipe

By Global Vegetarian
About: Aspiring to promote healthy holistic living, self love, gratitude, compassion. Passionate about gardening, Nature, meditation, vegetarian cooking

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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Ingredients

  • 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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