Roasted Beet Hummus

NUTRITIONAL NOTES

BEETS: Beets have a unique source of phytonutrients called betalains, providing anti-oxidant, anti-inflammatory and detoxification support, making it a highly likely candidate for the risk reduction of many cancers.  Not all dietary fiber is the same and the fiber contained in beets have special health benefits for your digestive tract and cardiovascular system.  

GARBANZO BEANS (Chickpeas): Many public health organizations, including the American Cancer Society, recommend legumes as a key food group for preventing disease and optimizing health.  Garbanzo beans have always been valued for their high fiber content, supporting digestive tract function.  In addition, garbanzo beans contain plentiful amounts of antioxidant nutrients like vitamin C, vitamin E, beta-carotene and other unique phytonutrients.  

MISO: Fermented foods like miso, tempeh, yogurt, kefir and sauerkraut help build healthy ecosystems in the digestive tract.  Miso is alkalizing and strengthens the immune system.  High in antioxidants, miso protects from free radicals that cause signs of aging and other health problems.     

Vegan, Gluten-Free

Serves: 6-8

NOTE:  This is a wonderful recipe to utilize left-over roasted beets from the night before.  Roasting really enhances the flavor of this hummus.  However, if you don't feel like roasting your own beets, you can find packages of pre-cooked beets at the market these days that would work just fine.  Just skip the roasting part of the recipe.  

Ingredients:

2 whole small or 1 large red beet

2-4 cloves whole of garlic, smashed (quantity depending on

     your preference)

1 can (about 1 ½ cup) cooked chickpeas drained and rinsed

2 tbsp tahini sesame seed paste

1 tablespoon red miso paste, or substitute white miso

     paste 

1 Lemon, zested and juiced

1 tsp paprika, more to taste

1/3 cup olive oil, more for drizzling

salt and pepper to taste

 

Directions:

1. Preheat oven to 425 degrees.  

2.  Remove the stems and leaves from the root of the beet.  (The leaves can be set aside and are very nutritious. They can be sautéed similarly to kale or spinach). With a pairing knife or vegetable peeler, remove the outer skin of the beet.

3. Dice beet into small 1/2" sized pieces, remembering the smaller the size of the dice, the fasted the beets will roast in the oven. 

4. Place beets on a roasting pan lined with parchment paper.  Drizzle the beets with a little olive oil and sprinkle with salt and pepper.  Roast in oven for 20-30 minutes, or until the beets are cooked through. 

 

5. Once beets are cool enough to handle, in a blender or food processor, place beets, garlic and chickpeas. Process until the mixture is broken down into small bits.  

6. Add in you remaining ingredients and process until smooth, adding more olive oil if needed to process to the constancy you desire.  

7. Taste and season with more salt and pepper if needed.  Serve with crackers, chips or my favorite...more vegetables!

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