This earthy-sweet riff on hummus will add a vibrant touch to an appetizer table. Extras can be frozen for future get-togethers.
Better for you: A growing body of research shows that nitrates in beets can help working muscles use oxygen more efficiently, which may improve exercise performance. Chickpeas add fibre to make this dip more filling.
1 lb (450 g) beets, about 3 medium sized, peeled and diced
1 – 15 oz (425 g) can chickpeas, drained and rinsed
2 Tbsp (30 mL) tahini
1 tsp (5 mL) cumin
Juice of 1/2 lemon
1 garlic clove, minced
1/2 tsp (2 mL) salt
Soft goat cheese (optional)
Steam or roast beets until tender and then let cool. Add cooled beets to food processor along with chickpeas, tahini, cumin, lemon, garlic, and salt. Purée until smooth.
Place beet hummus in serving bowl and garnish with crumbled goat cheese if desired.
Each serving contains: 110 calories; 4 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 18 g total carbohydrates (4 g sugars, 4 g fibre); 347 mg sodium
source: “Take a Dip“, alive #362, December 2012