Are you on the hummus bandwagon? If not, jump aboard! It seems the entire world is having a love affair with hummus, which we totally support! Hummus is a super delicious and heart-healthy snack. 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). Folate is a very important vitamin, especially for pregnant women. Our bodies need folate to help form DNA and create healthy cells. During pregnancy, folate plays a vital role in the production of red blood cells and also helps the baby's neural tubes develop properly.
Add the nutritious beetroot (a folate superstar) and extra virgin olive oil to the mix, and you have the perfect healthy snack filled with minerals, protein, healthy fats, and fiber. Beets are rich with antioxidants and vitamins, so creating a dip with beets is a wonderful way to add more more vegetables to your diet (and hopefully your family’s diet). Beetroot and Garlic Hummus’ vibrant color seems magically playful; you may even get your kiddos to fall in love with PINK hummus.
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. You can play with the taste, adding more garlic (for the garlic lovers) and/or more tahini for a stronger sesame flavor.
Spread beetroot hummus on sandwiches and pita bread or use it as a dip with crackers and veggies. The sweet earthy beet, garlic, lemon, and tahini is a beautiful marriage of ingredients, and most vegetables pair well with this dip. Cauliflower, broccoli, cucumbers, and bell peppers are always a favorite; jamaica and radishes are delicious too! Gluten-free Late July chips are mild and low in sodium but high in nutrition and taste, so they are perfect for dipping in Beetroot and Garlic Hummus.
This dip is always a crowd pleaser, and you can’t go wrong with an assortment of chips, crackers, and dips. Hummus also tastes amazing on bread as a sandwich spread or crostini as a yummy topping.
Do you have a favorite hummus recipe? Comment below.
Beetroot and Garlic Hummus (Vegan) Recipe
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.
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.