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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.
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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

Copyright © Dietitians of Canada 2013. All rights reserved.

Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.