Beetroot Humous – a tasty twist on a classic dish

Beetroot humous blends your favourite chickpea dip with flavoursome, nutritious beetroot, offering a tasty and healthy twist. With its gorgeous colour, beet humous makes a vibrant and delicious addition to any meal.

Sometimes, you can have too much of a good thing. And for my family, that was humous.

I know, unbelievable right?! Who gets tired of humous? But here we are. It was just too much, too often…

Fortunately, I found a fabulous easy twist on this classic dip, that has reignited our love for humous! It’s a vibrant, nourishing and delicious upgrade that I’m sure you’re going to love too!

Say hello to beetroot humous – your new favourite snack/starter/dip/sandwich filling!

History of humous

Originating in the Middle East, traditional humous has long been a favourite, loved for its creamy texture, delicious flavour and excellent nutritional profile. Made from cooked chickpeas blended with tahini, garlic and olive oil, there are many variations to the basic template and families have closely guarded recipes for their version of ‘the best’ humous.

In Israel, humous is typically served velvety-smooth, topped with a drizzle of olive oil and a sprinkle of sumac and parsley. It is eaten scooped onto fresh pita, or with crisp slices of raw vegetables such as carrot, cucumber or onion.

Over the years, elaborate toppings for humous have also developed, including cooked whole chickpeas and beans, roasted vegetables, sauces, and even eggs. Humous basar is made with a spiced meat topping – or spiced mushrooms in this vegan version of the dish.

Just add beetroot

The introduction of beetroot into humous is a relatively recent innovation, and creates a visually striking variation of this classic dish. This twist not only adds a vibrant pink hue but also infuses the humous with an earthy sweetness and an abundance of additional nutrients.

You can use any cooked and peeled beetroot in this recipe – roasted, boiled, or even one from a handy ready-to-eat vacuum pack!

When to enjoy beetroot humous

I think this dish is perfect for late Summer and Autumn, when beetroots are at their best, however it can be enjoyed year round. Beet humous is also a terrific choice as part of a Rosh Hashanah menu, as beets are one of the symbolic foods often eaten during the Jewish New Year festivities.

Health benefits of beet humous

Beetroot humous is not only a feast for the eyes but also packs a powerful nutritional punch. Beetroot is known for its high content of dietary fibre, vitamins and minerals, particularly potassium, manganese, and certain B vitamins. These contribute to maintaining healthy immune and cardio-vascular systems, as well as promoting overall health and well-being.

Adding to the health benefits is the base ingredient of humous – chickpeas. They are a terrific source of plant-based protein, which is crucial for muscle repair and growth, strong skin and hair, and a healthy endocrine system. Chickpeas also offer a significant amount of dietary fibre, encouraging digestive health and supporting the gut microbiome.

The inclusion of ingredients such as tahini (sesame paste), olive oil, lemon juice, and garlic not only adds depth of flavour but also introduces additional health benefits. For instance, tahini and olive oil provide healthy fats, important for heart health and cognitive function. Tahini is also a great plant-based source of calcium. Lemon juice meanwhile, is rich in vitamin C, and enhances iron absorption from the chickpeas. Garlic is renowned for its anti-inflammatory properties and can help to fight infection.

As a whole, beetroot humous offers a diverse range of health benefits. Its combination of dietary fibre, vitamins, minerals, and healthy fats makes it an excellent, tasty addition to a balanced diet.

How to make beetroot humous

1. Cut the cooked beetroot into smaller pieces, then put it into a food processor, with the chickpeas, tahini, garlic, lemon juice and ice cubes. Blend until the mixture starts to become smooth.
2. While the food processor motor is running, slowly add the olive oil to emulsify and create a luscious texture.
3. Taste the humous and season with salt as needed. If the consistency is too thick, a little water can be added. (I usually find that the beetroot and ice add enough liquid.) Blend briefly or pulse to combine.
4. Transfer the humous to a serving dish. Garnish with a drizzle of olive oil and some chopped parsley or some more diced beetroot for texture.

Serve your beetroot humous immediately or store in an airtight container in the fridge for 3-4 days. Enjoy it as a dip with vegetables or pita bread, on toast or in sandwiches.

Serving Ideas – what to eat with beet humous

The vivid colour and rich, earthy flavour of beetroot humous make it a standout dish at any meal or gathering. Enjoy it as a snack, starter or side dish, or have a larger serving for lunch or a light supper.

Beetroot humous goes fantastically with:

• Crudités – The bright, earthy flavour of beetroot humous pairs beautifully with the freshness and crunch of raw vegetables. Try it with carrot sticks, cucumber, pepper strips, or celery for a healthy snack, starter, or nibble with drinks.
• Pita or breadsticks – Strips of warm or toasted pita and flatbreads are perfect traditional accompaniments for scooping up generous amounts of humous. (It’s also great on fresh challah!) Breadsticks are a simple, crunchy option that’s great when you serve the humous as a snack or nibble.
• Seeded crackers – I love seedy crackers spread with a thick layer of beetroot humous. There are lots of different sorts available, so pick your favourite!

You can combine all of the above in a striking platter or humous board. Add a few olives or capers, roasted vegetables, and maybe some sliced or cubed cheese, for an elegant and impressive starter.

Beetroot humous is also terrific in wraps or sandwiches, and works excellently with grilled vegetables, salad, and falafel fillings. You can also add a dollop of beet humous to a tasty salad bowl or ‘diversity plate’. Combine it with grains, greens, and other fresh veggies, then sprinkle with nuts or seeds for a tasty and wholesome plant-based meal that will help you on your way to 30 plants a week!

I also like to spread a thick layer on sourdough toast, before topping with sliced avocado and a fried or poached egg. Add a generous amount of chopped fresh herbs or a handful of rocket or pea sprouts for a quick, gourmet lunch.

Ringing the changes!

I hope you love this easy twist on a classic as much as we do. Keep your humous interesting – and pink! – with some lovely beets.

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📖 Recipe

Beetroot humous

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Beetroot humous blends the traditional chickpea dip with the nutritional powerhouse of beetroot. With its gorgeous colour, this dish is a vibrant and delicious addition to any meal.

5 from 1 vote

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Course Appetizer, Lunch, Side Dish, Snack, Starter

Cuisine Middle Eastern, Vegan

Servings 6

Calories 107 kcal

Ingredients

  

1x2x3x

• 1 medium beetroot, cooked and peeled (use a ready-to-eat vacuum packed one for ease and speed)
• 1 can chickpeas, drained and rinsed
• 2 tablespoon tahini
• 2 cloves garlic, crushed (use more or less to your preference)
• 2 tablespoon lemon juice
• 2-3 ice cubes
• 3 tablespoon extra virgin olive oil
• salt, to taste

Garnishes (optional)

• drizzle extra virgin olive oil
• 1-2 tablespoon chopped parsley
• 1-2 tablespoon finely diced cooked beetroot

Instructions

 

• 1 medium beetroot, cooked and peeled, 1 can chickpeas, drained and rinsed, 2 tablespoon tahini, 2 cloves garlic, crushed, 2 tablespoon lemon juice, 2-3 ice cubes
  Cut the beetroot into smaller pieces, then put them into the bowl of a food processor. Add the chickpeas, tahini, garlic, lemon juice and ice. Blend until the mixture becomes smooth.
• 3 tablespoon extra virgin olive oil
  With the food processor motor running, slowly add the olive oil.
• salt, to taste
  Taste the humous and season with salt as desired. If the consistency is too thick, add a little water. Blend briefly or pulse to combine.
• drizzle extra virgin olive oil, 1-2 tablespoon chopped parsley, 1-2 tablespoon finely diced cooked beetroot
  Transfer the beetroot humous to a serving dish or plate. Garnish with a drizzle of olive oil and some chopped parsley or some diced beetroot for texture.

Notes

My beets weighed around 125-150g each, so this is the sort of amount you should be aiming for!

Nutrition

Nutrition Facts

Beetroot humous

Amount per Serving

Calories

107

% Daily Value*

Fat

 

10

g

15

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

6

g

Sodium

 

25

mg

1

%

Potassium

 

128

mg

4

%

Carbohydrates

 

5

g

2

%

Fiber

 

1

g

4

%

Sugar

 

2

g

2

%

Protein

 

1

g

2

%

Vitamin A

 

69

IU

1

%

Vitamin C

 

5

mg

6

%

Calcium

 

15

mg

2

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

Keyword beet, beetroot, chick peas

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