Beet hummus

Preparation Time: 60 minutes

Cooking Time: 15 minutes

Makes: 2 cups

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

3 medium beets, washed, leave the skin on
olive oil 5 mL 1 tsp
diced onion 60 mL ¼ cup
2 cloves garlic, finely chopped
ground cumin 5 mL 1 tsp
canned chickpeas, drained and rinsed 250 mL 1 cup
tahini (ground sesame seeds) 60 mL ¼ cup
water 60 mL ¼ cup
lemon juice 60 mL ¼ cup
Raw vegetables to serve

  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.
For more heart-healthy recipes delivered free to your inbox every month, subscribe to Healthline, the Heart and Stroke Foundation’s free e-newsletter.

Nutritional Information: per serving (3 tbsp/ 45 mL) Calories: 72 Protein: 3 g Fat: 4 g Saturated fat: 1 g Dietary cholesterol: 0 mg Carbohydrate: 8 g Dietary fibre: 2 g Sodium: 56 mg Potassium: 128 mg

Last Update – October 10, 2014

Mail Icon Phone Icon

If you have questions about what you've read here, or other questions about food, nutrition or healthy eating, click to email our Registered Dietitians or call 1-877-510-5102.