A Delicious Heart-Healthy Snack!
Are you on the hummus bandwagon? If not, jump aboard! Hummus is a delicious, heart-healthy snack! I adore hummus, and apparently, the world is also having a love affair with hummus. According to The New York Times, the hummus industry has grown from a $5 million dollar business 15 years ago, to one that totaled $530 million at U.S. food retailers in 2012. Yowza!
A traditional Middle-Eastern dip, hummus is a combination of chickpeas, olive oil, garlic, lemon juice, and tahini (sesame paste). Chickpeas may lower cholesterol, assist in weight management, and help prevent heart disease. About 1/2 a cup of cooked chickpeas provides 6 grams of protein along with 10% iron and 45% folate (percent daily value). Add the nutritious beetroot (also a folate superstar) and extra virgin olive oil to the mix, and you have the perfect snack filled with minerals, protein, healthy fats, and fiber.
Hummus is quite easy to make as it consists of only a few ingredients that can be added to a food processor, and VOILA!, you have a delicious healthy dip. I am a fan of black bean hummus, zucchini hummus, and sweet potato hummus, but I always return to this Beet and Garlic Hummus. Its vibrant color seems magically playful; you may even get your kiddos to fall in love with pink hummus!
Spread beetroot hummus on sandwiches and pita bread or use it as a dip with crackers and veggies. For another delicious dip featuring beets and tahini, try Beet and Walnut Dip or a Beet Buddha Bowl with Tahini Lemon Dressing.
Do you have a favorite hummus recipe? Comment below. I love experiencing new recipes!
- 2 small-medium roasted beets
- 1 15 oz. can (1 3/4 cup) cooked chickpeas, mostly drained
- juice of half a large lemon
- 2-4 large cloves garlic, minced (2 is subtle/4 is strong)
- 2 heaping tbsp tahini
- 1/4 cup extra virgin olive oil
- 1 tsp cumin
- a dash of oregano olive oil (OPTIONAL)
- pinch salt and black pepper (to taste)
1. Roast or steam beetroots. Click here for selecting and storing tips.
2. When beets are cooked and cooled, place in food processor. Skins are edible, so feel free to blend the beetroot skins and all! Blend until only small bits remain.
3. Add remaining ingredients except for olive oil and blend until smooth.
4. Slowly drizzle in olive oil and keep mixing.
5. Taste, adding more salt, cumin, garlic, lemon juice, or olive oil as needed. If it’s too thick, add a bit of water.
6. Hummus usually keeps in the fridge for up to a week.