If you like beets, and you like hummus, you’ll love this beet hummus! The ingredients are beets, tahini, garlic, lemon, cumin, and salt and pepper. Use as a pretty topping for cucumber rounds, scoop some up with pita triangles or celery ribs, or just dive in with a spoon and eat it up before anyone knows what they’re missing…
Beet Hummus Recipe
- 1/2 pound of organic beets (about 4 medium sized beets), scrubbed clean, cooked, peeled, and cubed*
- 2 Tbsp tahini sesame seed paste
- 5 Tbsp lemon juice
- 1 small clove garlic, chopped
- 1 Tbsp ground cumin
- 1 Tbsp lemon zest (zest from approx. 2 lemons)
- Generous pinch of sea salt or Himalayan salt
- Fresh ground pepper to taste
- 2 Tbsp olive oil (1st press, cold press, extra virgin)
- (optional) I add chickpeas every now and then to this recipe, it’s a wonderful addition
*To cook the beets, cut off any tops, scrub the roots clean, put them in a covered dish with about 1/4-inch of water in a 375°F oven, and cook until easily penetrated with a knife or fork. Alternatively, cover with water in a saucepan and simmer until tender, about 1/2 hour. Peel once they have cooled.
Place all ingredients in a food processor (or blender) and pulse until smooth. Taste and adjust seasonings and ingredients as desired.
Chill and store in the refrigerator for up to 3 days or freeze for longer storage.
Eat with pita chips, or with sliced cucumber or celery, or on a crostini with goat cheese and shaved mint.
Yield: Makes 2 cups.
10 health benefits of tahini:
- It’s rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron.
- It’s a good source of Methionine, which aids in liver detoxification.
- It’s one of the best sources of calcium out there.
- It’s high in vitamin E and vitamins B1, B2, B3, B5 and B15.
- Helps to promote healthy cell growth.
- Prevent anemia.
- Helps to maintain healthy skin and muscle tone.
- It has 20% complete protein, making it a higher protein source than most nuts.
- It’s easy for your body to digest because of its high alkaline mineral content, which is great for assisting in weight loss.
- It is high in unsaturated fat (good fat!)
- Make a salad dressing with tahini, olive oil, apple cider vinegar and fresh turmeric
- Mix it into a stir-fry
- Mash it up with some avocado like in this recipe
- Blend it with some garlic and chickpeas to make a delicious hummus
Health benefits of beets
- Garden beet is very low in calories (provide only 45 kcal/100 g), and contain zero cholesterol and small amount of fat. Its nutrition benefits come particularly from fiber, vitamins, minerals, and unique plant derived anti-oxidants.
- The root is rich source of phytochemical compound, glycine betaine. Betaine has the property of lowering homocysteine levels within the blood. Homocysteine, one of highly toxic metabolite, promotes platelet clot as well as atherosclerotic-plaque formation, which, otherwise, can be harmful to blood vessels. High levels of homocysteine in the blood result in the development of coronary heart disease (CHD), stroke and peripheral vascular diseases.
- Raw beets are an excellent source of folates. It contains about 109 µg/100 g of this vitamin (Provides 27% of RDA). However, extensive cooking may significantly deplete its level in food. Folates are necessary for DNA synthesis within the cells. When given during peri-conception period folates can prevent neural tube defects in the baby.
- Fresh tubers contain small amounts of vitamin-C; however, its top greens are rather excellent sources of this vitamin. 100 g of beet greens provide 30 mg or 50% of RDA. Vitamin C is one of the powerful natural antioxidants, which helps the human body scavenge deleterious free radicals one of the reasons for cancer development.
- Additionally, the top greens are an excellent source of carotenoids, flavonoid anti-oxidants, and vitamin A; contain these compounds several times more than that of in the roots. Vitamin A is required maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.
- The root is also rich source of B-complex vitamins such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6) and minerals such as iron, manganese, copper, and magnesium.
- Further, the root indeed has very good levels of potassium. 100 g fresh root has 325 mg of potassium or 7% of daily requirements. Potassium lowers heart rate and regulates metabolism inside the cells by countering detrimental effects of sodium.
12 Health Benefits Of Hummus:
- Chickpeas are an excellent source of fiber which is known to improve blood sugar levels and help fight the build-up of cholesterol in blood.
- Hummus is high in protein, making them a perfect addition to a vegetarian’s diet or one who would like to cut back on red meat.
- Hummus contains folic acid, which has been found to prevent birth defects when eaten by pregnant women.
- Hummus also contains large amount of tryptophan, phenylalanine, and tyrosine, which are mood lifters that can also lead to a more satisfying sleep.
- Chickpeas themselves are relatively low in fat, but the presence of olive oil boosts the fat content in hummus. Olive oil, however, is rich in monounsaturated fat, a type that is actually heart healthy.
- Chickpeas contain molybdenum, a trace mineral that helps the body detoxify sulfites, as well as iron and manganese, which are essential for healthy blood and high energy.
- Good for pregnant women: Hummus is rich in folic acid, a vitamin B complex that helps in the brain development of the fetus and promotes well-being for the mother.
- It helps in getting a good mood and sleep: Large amount of tryptophan, tyrosine, and phenylalanine were found in hummus. These amino acids help in promoting well-rested sleep and uplift one’s mood and so eating hummus everyday can lead to satisfying shut eye.
- Aids in controlling glucose levels: Hummus has low glycemic value. This helps in controlling the increase of your glucose levels, which are beneficial to hyperglycemic patients.
- A healthy heart and a sound mind: Omega-3 is an abundant fatty acid in hummus this prevents cardiovascular diseases and sharpens your intelligence as well.
- It prevents cancer: The compounds phytic acid and saponins helps defend cell from genetic damage that results in cancer. These compounds are largely found in beans and chickpeas, which is a primary ingredient in hummus.
- Hummus as a whole contains plenty of Omega 3 fatty acids, which are great for improving intelligence and maintaining a healthy heart. On top of it all, this dish also has iron, vitamin B6, manganese, copper, folic acid, and amino acids. Tryptophan, phenylalanine, and tyrosine are the amino acids found in hummus that can promote good quality sleep and uplift one’s mood.