Roasted Beet Hummus Recipe
Bring this stunning appetizer to your next potluck, serve it up at your next party, or simply enjoy at home. Guests will initially be intrigued by this brightly hued "red" hummus and after a taste will certainly remark on the delicious, subtle sweet flavor.
Red beets add vibrant color to many dishes. While beets make food more visually appealing, they have done the same for women through the years. In the 19th century, women colored their cheeks, lips, and hair with beet juice, spurning the saying "red as a beet" or "beet red". Today, you can still find beet juice or powder in some cosmetics as well as many foods including tomato paste, breakfast cereals, jams, sauces, wine, cakes, and ice cream.
Blood Pressure Benefits
All the ingredients in this tasty hummus offer health benefits but these three ingredients mayoffer blood pressure lowering benefits.
A published trial found that drinking beet juice lowered blood pressure in just 24 hours. In addition to their blood pressure lowering benefits, beets offer powerful anti-inflammatory and cancer-fighting antioxidants. Read more about beet benefits and find some fun facts in this article and recipe.
- Garbanzo Beans (aka Chickpeas)
Like most beans, the magnesium and potassium in chickpeas work to lower blood pressure. Garbanzo beans are also an excellent source of fiber, zinc, vitamin B6, and folate.
Studies have shown garlic lowers blood pressure as well as LDL cholesterol levels. Often, garlic can be added or increased in recipes to cut back or eliminate added salt.
A diet high in sodium can contribute to or worsen hypertension. This recipe, along with all my other published recipes, keeps the sodium low with no added salt. The sodium content for this dish checks in at just 43 milligrams per serving. Be sure to use no-salt-added canned chickpeas as the regular canned varieties pack a significant amount of sodium.
Roasted Beet Hummus Recipe
To roast the beets, simply peel, dice, and roast in a pre-heated 375 degree oven for about 20 to 25 minutes. Line a baking sheet with parchment paper and as an option, drizzle a small amount of extra virgin olive oil onto the diced beets. Cool the beets slightly before finely chopping in your food processor.
- 1 or 2 cloves raw garlic
- 2 small to medium beets, roasted and diced (see below)
- 1 15-ounce can no-salt-added garbanzo beans (aka chickpeas), rinsed and drained, reserving liquid
- 2 tablespoons tahini
- 2 tablespoons fresh lemon juice
- 1 tablespoons extra virgin olive oil
- Preheat oven to 400 degrees F.
- Peel and dice beets into 1/4-inch cubes.
- Toss beets with about a teaspoon of extra virgin olive oil.
- Roast in oven for 30-45 minutes, until fork tender.
Check out detailed roasting instructions here and a delicious recipe for a Roasted Vegetable Lasagna.
- Chop garlic cloves in food processor, about 30 seconds.
- Add roasted beets and continue to process until beets are finely chopped.
- Add chickpeas, tahini, lemon juice, and olive oil and process until smooth. Add reserved chickpea liquid if desired for a thinner consistency, adding just one teaspoon at time.
- Cover and refrigerate for up to a week. Serve with colorful vegetables.
|Serving size: 12 servings|
|Calories from Fat||27|
|% Daily Value *|
|Fat 3 g||5%|
|Carbohydrates 8 g||3%|
|Fiber 2 g||8%|
|Protein 3 g||6%|
|Sodium 43 mg||2%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Surround this brightly hued hummus with colorful veggies to make an enticing visual presentation. Here are some ideas:
- Peppers (red, orange, yellow, green)
- Cauliflower (white, purple)
- Pita bread or chips
- Whole grain crackers
More Healthy Appetizers & Snacks
- Spinach and Arugula Hummus Recipe
This beautiful green hummus pairs spinach and arugula with traditional hummus ingredients for a delicious, quick and healthy dip. Learn about these power greens and why you should make hummus at home.
- Easy Pumpkin Dip
Impress your party guests with this fast and super easy appetizer. It also makes a delicious, low-calorie snack paired with fruit slices or ginger cookies.
- Healthy Hummus Recipes | Spicy Black Bean & Traditional Chickpea
Try these two very different hummus recipes - one spicy, one traditional! Both are easy to make and super healthy.
- Skinny Spicy Pumpkin Bread
Serve this delicious and spicy pumpkin bread year round. Creative ingredients and loads of sweet spices keep the nutritional profile light.
- Healthy Pumpkin Cornbread Muffins
Try these healthy pumpkin cornbread muffins at your Thanksgiving table or any time of year! They are easy to make and delicious.
"Beetroot." Wikipedia. Wikimedia Foundation, 20 July 2014. Web. <http://en.wikipedia.org/wiki/Beetroot>.
"Health Benefits of Garlic and Onion." Www.joybauer.com. Joy Bauer, 2014. Web. 17 Dec. 2014. <http://www.joybauer.com/food-articles/allium-vegetables.aspx>.
"Beets." Www.joybauer.com. Joy Bauer, 2014. Web. 17 Dec. 2014. <http://www.joybauer.com/photo-gallery/fall-produce-superstars/beets>.