Beet Hummus

platter with beet hummus, veggies and crackers

Serves 6

Fruits and Vegetables: ¼ cup per serving

Ingredients

4 medium beets, ends trimmed

5 tablespoons fresh lemon juice

1 tablespoon lemon zest

5 tablespoons olive oil

1 small garlic clove, minced

1 teaspoon cumin, ground

⅛ teaspoon black pepper

1 can (15.5 oz) garbanzo beans (chickpeas), rinsed and drained (optional)

Directions

  1. Wash and prepare fresh vegetables and fruit.
  2. Scrub beets clean under cold water.
  3. Place beets in a saucepan and cover with water. Bring to a boil and then simmer on low until tender (about 20 minutes).
  4. While beets are cooking, zest 1 tablespoon of lemon.
  5. Cool beets and peel.
  6. Place all ingredients in a food processor or blender and pulse until smooth. Or mash together in a large bowl using a masher or fork.
  7. Serve with whole-wheat crackers, slices of washed bell peppers, cucumbers, carrots, and celery.

Tip

  • Garbanzo beans (chickpeas) will provide extra flavor, texture, fiber, and protein if added.

Nutrition Facts

Serving size (without garbanzo beans): ¼ cup; Calories: 120; Carbohydrates: 5 g; Fiber: 1g; Fat: 11 g; Saturated fat: 1.5 g; Sodium: 25 mg

Serving size (with garbanzo beans): ¼ cup; Calories: 180; Carbohydrates: 14 g; Fiber: 4 g; Fat: 12 g; Saturated fat: 1.5 g; Sodium: 115 mg

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutrition. The Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources.