Recipe

Beet Hummus

A great alternative to regular hummus. This recipe makes a low calorie snack.

Preparation Time: 60 minutes

Cooking Time: 15 minutes

Makes: 2 cups 

Ingredients

Beets, washed, leave the skin on 

3 medium 

Olive oil 

1 tsp (5 mL)

Diced onion 

¼ cup (60 mL)

Cloves garlic, finely chopped 

2

Ground cumin 

1 tsp (5 mL) 

Canned chickpeas, drained and rinsed  

1 cup (250 mL) 

Tahini (ground sesame seeds) 

¼ cup (60 mL) 

Water 

¼ cup (60 mL) 

Lemon juice 

¼ cup (60 mL) 

Raw vegetables to serve  

 

Directions

  1. Cook beets in a large pot of boiling water for 40 minutes or until tender. When cooled, peel beets and roughly chop. Set aside. Can be done 1 day in advance.
  2. In a medium frypan, heat oil over medium heat. Add the onion, garlic and cumin and cook, stirring often, until onions are soft, 5-10 minutes.
  3. Add beets, onion mixture, chickpeas, tahini, water and lemon juice to a food processor and puree until smooth.
  4. Serve immediately or store in an air tight container in the fridge for up to 3 days.

© – Reproduced with permission of the Heart and Stroke Foundation of Canada, 2007.
 

Nutrition Information per serving (3 Tbsp/45 mL): 

Calories: 72 kcal

Protein: 3 g

Fat: 4 g

Carbohydrate: 8 g

Fibre: 2 g

Sodium: 56 mg

Potassium: 128 mg

 


Last Update – April 6, 2017

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