Beetroot Hummus

If you are looking for a healthy appetizer that is easy to prepare, then you should definitely consider beetroot hummus. The ingredients found in this tasty side dish are ideal not only a vegan diet but also for those trying to support the liver and detox.

Health benefits of beetroot

People can easily recognize beetroots thanks to their specific deep red color. The color comes from the useful pigment known as anthocyanin, a water suitable pigment that is not affected by heat (thus cooking beets does not take away from its health benefit). People have used beetroots for hundreds of years due to their powerful healing effects. Mixing beetroot with hummus increases the health benefits even more.

Beetroots are an excellent source of antioxidants. As you probably know, antioxidants are good for the overall health especially for the process of elimination of free radicals (cancer-causing substances). Additionally, beetroot is rich in calcium, iron, micronutrients and fiber. This delicious root contains a significant amount of Vitamin A, Vitamin C, Vitamin B, magnesium, and iron too. Beets can help stabilizing blood pressure, purify the blood, alleviate constipation, aid the liver, kidneys, and gall bladders, supports heart and circulation, and promotes menstruation. Beetroots have been recommended as a blood tonic for “weak blood” and iron anemia. According to Dr. Jeff Bland, PhD, pink urine after eating beetroots suggests may indicate iron deficiency while magenta stool indicates adequate iron. Beets reduce vata and kapha while  beet greens reduce kapha.

Canned vs. dry chickpeas for your beetroot hummus

Chickpeas are the most important ingredient in hummus. However, many people are wondering what kind of chickpeas they should use – canned or dry? According to a few studies, using canned foods is not the best option because canned foods lose their nutrients. Canned chickpeas are not an exception. Some experts claim that half of the nutrients found in chickpeas are lost during this process. There are some stunning numbers associated with canned chickpeas. For instance, people should know that canned chickpeas contain up to 75% less folate and niacin and 50% more sodium compared to dry chickpeas. In addition, this specific form of chickpeas contains 50% less omega-3 fatty acids. I would recommend canned beans in emergency – but in that case I recommend choosing a BPA-free can and rinsing the chickpeas very well. Also, canned chick peas may be tolerated in moderate amounts in SIBO or IBS patients that are on low FODMAP diet.

Grinding your own cumin

If you want to get the most from the Beetroot Hummus recipe, you should try to grind your own cumin. You can use a standard coffee grinder to grind them, in which case grind a small amount of dry bread before grinding cumin in order to neutralize the taste of coffee. In addition, people also put cumin seeds in a plastic bag and use a rolling pin to crush them. But I have had a coffee grinder dedicated for herbs and spices for years, and that is probably the easiest way to go!

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Beetroot Hummus

Prep Time: 15 minutes

Cook Time: 40 minutes

Yield: Serves 8

Beetroot Hummus

Ingredients

  • 1 ¼ pound beetroot, trimmed
  • 4 tablespoons of extra-virgin olive oil
  • 1 large onion, chopped
  • 1 tablespoon ground cumin
  • 16 ounces can of chickpeas, drained
  • 14 teaspoon chopped parsley
  • ¼ - ½ teaspoon honey
  • 1 tablespoon of tahini
  • ½ cup of plain non-dairy yogurt
  • 4 cloves of garlic, crushed
  • ¼ cup lemon juice
  • ½ cup of vegetable stock

Instructions

  1. Scrub the beetroot well. Bring a large saucepan of water to the boil over high heat and cook the beetroot for 35-40 minutes, or until soft and cooked through. Drain and cool slightly before peeling.
  2. Meanwhile, heat 1 tablespoon of the oil in a frying pan over medium heat and cook the onion for 2-3 minutes, or until soft. Add the sugar, parsley, honey, cumin and cook for a further 1 minute or until fragrant.
  3. Chop the beetroot and place in a food processor or blender with the onion mixture, chickpeas, tahini, yogurt, garlic, lemon juice and stock and process until smooth.
  4. With the motor running, add the remaining oil in a thin steady stream. Process until the mixture is thoroughly combined. Serve with Lebanaese or Turkish bread.

Notes

Beetroot hummus can be a great accompaniment to a main meal or is delicious as part of a meze platter with bruschetta or crusty bread for those that eat gluten. Its vivid color sparks up any table.

Variation: You can use 1 pound of any vegetable to make the hummus. Try carrot or pumpkin.

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At first, I thought it would be difficult to make the changes you suggested; however, to the contrary, it has been easy and very enjoyable.~ A.P.