Hummus is a delicious and healthy side dish or snack. But the color can be a little boring and sometimes the taste is slightly bland. So how do you liven up hummus?
Well we’re going to show you how to make a beetroot and mint hummus which is healthy, colorful and extremely tasty.
Why A Beetroot & Mint Hummus?
Why would you make a beetroot and mint hummus, perhaps the better question is why not? For a start it’s a really healthy dish. Let’s find out why.
Chickpeas are a legume and one of the earliest known cultivated vegetables. However as well as being a vegetable they’re also considered a protein. In some people’s opinion, that constitutes a superfood.
They’re so healthy because they are a complete protein. This means that they contain all nine of the essential amino acids. These amino acids are the building blocks of what keeps our bodies functioning correctly.
As an excellent source of non-animal protein they are a key food for vegans and vegetarians. Chickpeas are full of vitamins and minerals including, magnesium, potassium, folate, and iron. They are also rich in vitamins A, E and C.
Chickpeas also contain something called choline. This is an essential nutrient which helps your brain and nervous system to operate smoothly.
Beetroot is another excellent source of fiber, and it has many other beneficial health properties too. For one thing, beetroot promotes healthy gut bacteria which is a helpful boost to your immune system.
It is full of antioxidants which reduce the risk of heart disease and fight cell damage. Beets are also one of the few vegetables that contain the powerful antioxidant betalains which have anti-inflammatory properties.
They contain folate, vitamin A, vitamin C, manganese and potassium. Beets are also high in nitrates, which turn into nitric acids in the body. This causes the blood vessels to widen and relax and therefore reduces blood pressure.
Is Beetroot & Mint Hummus Healthy?
As we have seen chickpeas are packed full of healthy nutrients, vitamins and minerals. They have great amounts of fiber and are a complete protein with all nine essential amino acids.
Then there’s the beetroot with its powerful antioxidants and immune-system-boosting promotion of healthy gut bacteria.
In addition, the mint in this hummus recipe has plenty of nutrients as well as providing many health benefits. Mint is rich in calcium, phosphorus, and vitamins like A, C, D and E.
With all of these ingredients in one dish we are confident in saying that beetroot and mint hummus is definitely healthy.
How To Make A Beetroot & Mint Hummus
So let’s take a look at a great beetroot and mint hummus recipe, so you can make some of this delicious and healthy stuff for yourself.
- 250g high quality dried chickpeas
- 1 tsp bicarbonate of soda
- 3 medium beetroots
- Extra-virgin olive oil
- 2 tbsp tahini
- 2 cloves of garlic, peeled
- 3 lemons, juice & zest
- 50g fresh mint
- Pinch ground cumin
- Sea salt & ground mixed peppercorns
- Fresh mint to garnish
- First soak the chickpeas overnight in plenty of cold water.
- Put a big pan on a medium heat.
- Drain the chickpeas and then put them into the pan of water. Add the bicarbonate of soda. Cover them with plenty of water, stir to mix in the bicarbonate of soda.
- Bring the pan of water with the chickpeas to a boil. Turn down the heat and allow them to simmer for 20-40 minutes until they are soft.
- All the while keep skimming the foam off of the surface of the water.
- When the chickpeas are cooked, drain them but keep the cooking liquor. Put the chickpeas to one side to cool.
- Now heat your oven to 390 °F.
- Wash and cut 3 beetroots in half. Do not peel them.
- Lay the beetroot on a baking sheet. Drizzle with olive oil and sprinkle with sea salt.
- Roast the beetroot for around 30 minutes or until soft.
- Once cooked, remove them from the oven and set them aside to cool.
- When cool enough to handle, slide the skins off the beetroot and put them into a food processor.
- Add the cooked chickpeas, 100ml of the cooking liquid and 2 cloves of garlic.
- Then blend all the ingredients together, until you achieve the consistency that you want. Add more of the cooking liquor if necessary.
- Now add the juice of the 2 lemons, the tahini, cumin, the 50g of fresh mint and blitz the mixture again.
- Taste and adjust the seasoning if necessary.
- Add a splash of olive oil and some more lemon juice if needed. Mix until smooth.
- To serve, put the hummus in a deep dish and garnish with shredded mint leaves and lemon zest.
The hummus can be kept for up to three days in an airtight container in the refrigerator.
What Can You Serve Beetroot And Mint Hummus With?
There are lots of tasty ways to serve your beetroot and mint hummus. Dip some pita or tortilla chips in and grab some of that tasty goodness.
Or rip up some naan or pita bread for sharing but make it warm for a better taste. Warm flatbreads are great for sharing too.
You can always chop up some of your favorite veg and make some crudites. Try carrots, cucumber, or bell peppers. Celery is great for eating hummus as you can just scoop a great big dollop out with your celery stick. Delicious!
For something different try pretzels, bagel chips, kale chips or just your favorite crackers. Whatever you serve it with, your beetroot and mint hummus will be fabulous.
Making your own hummus may have sounded daunting but now that you’ve done it you know it’s really quite simple.
The best part is you know exactly what has gone into your hummus, so there are no dietary surprises in there. We hope you have enjoyed our recipe and that you will make it one of your favorites.