Incorporating a rainbow of vegetables into your diet is a cornerstone of a whole food, plant-based lifestyle, and this Oil-Free Beet Humus is a great start. Not only do vegetables provide essential vitamins and minerals, but they also offer a spectrum of antioxidants that support overall health. This vibrant beet hummus recipe is a delicious and creative way to increase your vegetable intake.
Beets are a Nutritional Powerhouse
Beets are a nutritional powerhouse, teeming with fiber, folate, manganese, and potassium. Their rich pigment, betalain, is not just for show; it’s been studied for its antioxidant and anti-inflammatory properties.
While roasting beets at home deepens their sweet flavor and nutritional profile, you can also opt for convenient, pre-cooked alternatives. For instance, Costco’s Love Beets are an excellent choice for those short on time. They’re organic, perfectly cooked, and ready to be transformed into a delightful hummus.
This particular oil-free beet hummus recipe celebrates the natural flavors of its ingredients without relying on added oils, making it a heart-healthy option for anyone, especially those following an oil-free diet.
This recipe is from my cookbook, The Everything Plant-Based Meal Prep Cookbook.
Oil-Free Beet Hummus (Serves 4)
Ingredients:
- 1 1/2 cups chopped roasted beets
- 1 15-oz. can low-sodium chickpeas, drained (reserve liquid) and rinsed
- 2 medium cloves garlic, peeled
- 1 lemon, juiced
- 2 tablespoons tahini
- 1/4 teaspoon salt
Instructions:
- Combine the roasted beets, chickpeas, garlic, lemon juice, tahini, and salt in a food processor.
- Blend until smooth, pausing occasionally to scrape down the sides.
- If the mixture is too thick, add chickpea liquid, two tablespoons at a time, until the desired consistency is achieved.
- Store the hummus in a sealed container in the refrigerator for up to 5 days.
Roasting Beets at Home: To roast beets, preheat your oven to 400°F (200°C). Trim the tops off the beets, wrap them in foil, and place them on a baking sheet. Roast for about 50-60 minutes or until a fork can easily pierce them. Once cool, peel the skins off, and they’re ready to use!
Find more ideas for incorporating veggies into your diet in my article, 15 Ways to Add More Veggies into Your Diet.
Serving Suggestions
- As a Colorful Spread: Smear a generous layer of beet hummus on whole-grain toast or bagels for a nutritious start to your day.
- Dip for Fresh Veggies and Crackers: Cut up sticks of carrots, cucumbers, celery, and bell peppers for a refreshing crunch. Pair them with whole-grain crackers for a variety of textures. The beet hummus serves as a creamy, tangy dip that enhances the natural flavors of your vegetables and crackers.
- A Unique Addition to Wraps and Sandwiches: Spread the beet hummus inside a whole wheat wrap or on sandwich bread. Add layers of fresh greens, slices of avocado, and sprouts for a wholesome and filling meal. The hummus not only adds flavor but also helps to hold all the ingredients together.
- As a Base for Appetizer Platters: Use the beet hummus as the foundation for a Mediterranean-style platter. Surround it with dolmas (stuffed grape leaves), marinated artichokes, olives, and a selection of toasted pita bread for a festive and healthful option.
- In Creative Salad Dressings: Thin out the beet hummus with a little water or lemon juice to create a vibrant, creamy salad dressing. It’s perfect for drizzling over a bed of mixed greens, roasted vegetables, or quinoa salads.
- As a Topping for Bowls: Elevate your grain or Buddha bowls by adding a dollop of beet hummus on top. It pairs well with a variety of bowls featuring grains like brown rice or farro, legumes such as lentils, and an assortment of cooked and raw veggies.
Remember, this oil-free beet hummus is not only a feast for the taste buds but also for the eyes, making it an exceptional choice for entertaining or simply enjoying a healthful snack.
Storage Tips
To maintain freshness, keep the beet hummus refrigerated in an airtight container. It’s best enjoyed within five days, making it perfect for meal prepping at the start of the week.
Enjoy this delightful twist on traditional hummus, and embrace the beauty and health benefits of beets in your plant-based journey.
Oil-Free Beet Hummus
Equipment
Ingredients
- 1 1/2 cups roasted beets chopped (see roasting instructions in the notes below)
- 1 15-oz. low-sodium chickpeas
- 2 medium cloves garlic peeled
- 1 lemon juiced
- 2 tablespoons tahini
- 1/4 teaspoon salt
Instructions
- Save about 1/4 cup of the chickpea juice from the can, then drain and rinse the chickpeas.
- Add all ingredients, except the chickpea juice, to a food processor and process until smooth, stopping periodically to scrape down the side.
- Add about 2 tablespoons or more liquid from the chickpeas to thin.
Notes
Nutrition
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