Recipe: Beet Hummus

For Breast Cancer Awareness Month, try this pink-colored beet hummus recipe. This is a vibrant play on classic hummus that’s easily made by putting all the ingredients into a food processor.

Not only is the color truly captivating and will look great for any party spread, it is also packed with nutritious, plant-based ingredients. With about a 1/3 cup serving used as a dip for vegetables, you get:

• about 200 calories
• 6 grams of protein
• 5 grams of fiber
• essential fats, and many vitamins and minerals.

Talk about a well-rounded snack. Healthy sure is beautiful!

Prep Time: 15 minutes                                 

Cook Time: 30 minutes 

Serves: 8

Ingredients:

• 1 large beet (or 2 small), peeled
• 1 can chickpeas, drained and rinsed
• 1/2 cup tahini
• 1 lemon, zested and juiced (about 2 Tbsp of lemon juice)
• 2 cloves garlic
• 1 tsp cumin
• 1 tsp salt
• 1/3 cup olive oil
• Optional toppings: za’tar seasoning, lemon zest, nuts, large salt flakes, chopped herbs (parsley, basil, oregano), sesame seeds, or swirls of olive oil are great ideas

Preparation:

1. Peel the beets and put into a baking dish with ¼ inch of water at the bottom. Cover with foil and bake in the oven at 400 degrees for about one hour. A fork should be able to slide right through. Let cool and cut into quarters.
2. Combine the cooked beets, chickpeas, tahini, lemon juice, 1 tsp lemon zest, garlic, cumin, and salt in a food processor. While blending, slowly drizzle in the olive oil to combine. Blend until smooth.
3. Taste and adjust seasoning as desired. You may prefer more lemon, garlic, or salt.
4. Sprinkle on your desired toppings and serve. The hummus will keep in the fridge for one week or in the freezer for three months.

Living a healthy lifestyle can reduce your risk for breast cancer. Here are a few questions to ask yourself:

• Do you drink alcohol? Recommendations are to not drink at all, but if you do, to limit your consumption.
• Do you eat a nutrient rich diet? A plant-based diet full of whole grains, a variety of fruits and vegetables, legumes, and healthy fats (nuts, vegetable oils, and fatty fish) is recommended.
• Are you at a healthy weight? Being overweight causes increased inflammation and certain hormone circulation that may increase your cancer risk.
• Are you physically active? Exercising for 30 minutes most days of the week can decrease your risk.
• Are you overly stressed? Dealing with emotional or physical stressors in a healthy way is key to reducing physical signs of inflammation. Support is important.

Next Steps & Resources:

• Recipe shared by the oncology dieticians at John Theurer Cancer Center

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.