Healthy Made Tasty. A Cancer Council website
Healthy Made Tasty. A Cancer Council website
Home > Recipes > Beetroot hummus

Beetroot hummus

Image of roast beetroot hummus on a serving plate with baked pita on the side and herbs to garnish, shot from above
(1)
Preparation time: 15 minutes
Cooking time: 60 minutes
Serves: 8
Image of roast beetroot hummus on a serving plate with baked pita on the side and herbs to garnish, shot from above
  • 0.75 serves of vegetables per 
  • serving
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Ingredients

2 medium sized beetroots, skin on
400g can no-added-salt chickpeas, rinsed and drained
1/3 cup tahini
½ large lemon, juiced
¼ cup olive oil
2 garlic cloves, crushed
¼ tsp cumin
3-4 tbsp water
Pinch of salt

Savvy swaps

You can swap:

Lemon
Lime
Food processor
Potato masher

Tips

  • Making your own dips allows you to control the ingredients to make it as healthy as possible. 
  • Chickpeas are a source of plant-based protein and fibre. No-added-salt varieties are preferred to reduce sodium intake. 
  • Tahini provides Vitamin E. Vitamin E is important for children’s growth and development. 

  • Freeze leftovers for up to 2 months. 
  • You can juice the leftover lemon and freeze for later use.  
  • This is a good recipe for using up leftover cooked beetroot. 

  • Jarred garlic and bottled lemon juice can be used to save time and money. 
  • Buy ‘Odd Bunch’, ‘I’m Perfect’ or ‘Imperfect Picks’ lemons and beetroot to save money. 
  • Dried chickpeas are an inexpensive source of protein. They are handy to keep in the pantry. 125g dried chick peas cooked, equals 1 can, drained. 

Method

Step 1
Steam or cook beetroot in a large saucepan of boiling water until tender. The beetroot is cooked when a skewer goes through the flesh easily.

Step 2
Remove from the saucepan and cool. Peel and chop into chunks.

Step 3
Place cooked beetroot, chickpeas, tahini, lemon juice, olive oil, garlic and cumin in a food processor with only one tablespoon of water.

Step 4
Process until smooth. Add more water, one tablespoon at a time until the desired thickness is reached. Add a pinch of salt.

TIP: Beetroot stains, so protect your benchtops and wear gloves when peeling and slicing it.


Food safety tip: If you are packing for lunch, hummus needs to be kept cold so pack an ice brick. 

Tips

  • Making your own dips allows you to control the ingredients to make it as healthy as possible. 
  • Chickpeas are a source of plant-based protein and fibre. No-added-salt varieties are preferred to reduce sodium intake. 
  • Tahini provides Vitamin E. Vitamin E is important for children’s growth and development. 

  • Freeze leftovers for up to 2 months. 
  • You can juice the leftover lemon and freeze for later use.  
  • This is a good recipe for using up leftover cooked beetroot. 

  • Jarred garlic and bottled lemon juice can be used to save time and money. 
  • Buy ‘Odd Bunch’, ‘I’m Perfect’ or ‘Imperfect Picks’ lemons and beetroot to save money. 
  • Dried chickpeas are an inexpensive source of protein. They are handy to keep in the pantry. 125g dried chick peas cooked, equals 1 can, drained. 

Rating

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© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website

Cancer Council NSW

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