Heart Healthy Roasted Beet Hummus

While I tend to take a non-diet approach with my clients, if anyone ever asks me what diet I recommend, I mention the Mediterranean Diet. This is because it has been extensively studied, and has been shown to help with weight loss and maintenance, lowering risk for heart disease and high blood pressure, fighting certain cancers and chronic diseases, avoid diabetes, and more.

A few principles of the Mediterranean diet include eating a lot of vegetables, using good fats, and consuming beans regularly. This Roasted Beet Hummus makes a delicious appetizer, snack, or side that fits these important principles of the Mediterranean Diet.

Beets contain naturally occurring nitrates, which can lower blood pressure. They also contain a unique phytonutrient (betaine) that helps fight inflammation.

Garbanzo beans (chickpeas) contain soluble fiber, which has been shown to lower levels of LDL-cholesterol, total cholesterol, and triglycerides more so than other foods.

Olive oil is a staple of the Mediterranean Diet. It is rich in monounsaturated fat, which when used in place of other fats can lower total blood cholesterol, LDL cholesterol, and the LDL to HDL ratio. Other beneficial components of olive oil can help lower inflammation.

I promise you that you will not be able to stop eating this delicious, heart health, and colorful hummus. Serve it with crackers or veggies for dipping, slather it on a sandwich, or dollop on top of a salad.

Roasted Beet Hummus
Recipe by Lauren Larson, MS, RDN

• 1 large beet, trimmed and washed
• 1 (15-ounce) can garbanzo beans, drained and rinsed
• 1 lemon, zested and juiced
• 1 small clove garlic, peeled
• 2 tablespoons tahini (sesame paste)
• 2-4 tablespoons extra-virgin olive oil
• ¼ – ½ teaspoon salt, to taste
• 1-ounce goat cheese, crumbled (optional)
• Cut veggies and/or pita chips for serving

1.      Preheat oven to 400 degrees F. Pierce beet with a fork or knife a few times and wrap in foil. Roast until tender when pierced with a knife or fork; about 45-60 minutes. Set aside until cool enough to handle. Peel by pushing skin off with thumbs while running under cool water. Cut into quarters.

2.      Add roasted beet, chickpeas, lemon zest, lemon juice, garlic, tahini, and salt to a food processor or high speed blender. Process until relatively smooth.

3.      While running the food processor or blender, drizzle in olive oil a tablespoon at a time until mixture is smooth. Season to taste with salt.

4.      Serve topped with crumbled goat cheese (if desired).

References:

Old Ways. http://oldwayspt.org/sites/default/files/files/MedDietBrochure.pdf.
Worlds Healthiest Foods. http://www.whfoods.com/.