Hands On Recipe: Beet Hummus

Beets are deliciously sweet!

Beet Hummus

Who needs tahini in classic hummus when you add beets to chickpeas to make this super delicious hummus! We are certainly not hiding beets in this hummus because it’s a beautifully bright red color that kids think are really cool! We boost the nutrition value with hemp seeds, but you can also use ground sunflower or flax seeds, too! Serve this tasty dip with pita chips or carrots and celery. Use it as a spread on any sandwich wrap, too!

Ingredients:

1 small red beet
2 cloves, garlic
¼ cup fresh parsley
¼ cup hemp seeds, ground
3 tablespoons lemon juice
2 tablespoons sunflower oil
1 tablespoon water
1 teaspoon black pepper
½ teaspoon sea salt
1 (15 ounce) can chickpeas (garbanzo beans), rinsed and drained

Directions:

  1. In small saucepan, combine beet and enough water to cover; heat to boiling over high heat. Reduce heat to low; cover and simmer 20–30 minutes or until fork-tender. Drain beet; set aside to cool.
  2. In a food processor, add garlic, beet and parsley and pulse until finely chopped. Add remaining ingredients and blend until smooth.

Makes 16 serving (2 tablespoons per serving).

Nutrition Facts per serving: 60 calories; 3g fat (0g sat fat, 2g mono, 0.5g poly, 0g trans fats); 0mg cholesterol; 7g carbohydrate (1g fiber, 1g sugar); 3g protein; 75mg sodium; 2% Daily Value (DV) vitamin A; 6% DV vitamin C; 2% DV calcium; 8% DV iron.

What do you add to your traditional hummus recipe?

– Stacey Antine, MS, RD, author, Appetite for Life, founder, HealthBarn USA, co-host, Family Food Expert Internet Radio Show, director, HealthBarn Foundation, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.

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2017-05-08T13:56:26+00:00August 7th, 2014|Current Happenings|