Calories: 35 kcal per tbsp / 632 kcal total
Macros Per Heaped Tablespoon (30-35g): 4g Protein, 3g Carb & 2g Fat
Macros Total: 20g Protein, 59g Carb & 34g Fat
Honestly – this is so easy to make and tastes absolutely delicious. 😋 A perfect healthy condiment to add to your lunch or dinner, and you know everything that goes into it. Unlike most shop bought condiments, this Hummus is fresh, has no added sugar and has no preservatives. All you need is a blender or food processor and the ingredients below. No cooking or chopping required!
Hummus is amazing irrespective, but add in steamed Beetroot and it takes on a whole new taste dimension. The same texture, but with the sweet and smoky tones from the purple superfood. Furthermore, making Hummus from scratch allows you to get the blend of seasoning, garlic and lemon just right for you. Simple, nutritious, low calorie and so tasty!
The below ingredients will make approx 18 heaped tablespoons of Beetroot Hummus, and dependant on your preference you would have 1-3 tablespoons accompanying your meal.
- Canned Chickpeas in Water – 1x can drained (240g)
- Canned Chickpeas in Water – 1x can AND water (400g)
- Sesame Butter Tahini – 1x teaspoon
- Steamed Beetroot (packaged) – 110g
- Crushed Garlic (lazy) – 1x teaspoon
- Extra Virgin Olive Oil – 25ml
- Lemons – 1x fruit squeezed
- Sea Salt – 1x teaspoon
- Black Pepper – 1x teaspoon
- Paprika – ½ teaspoon
- Cumin – ½ teaspoon
- Chickpeas provide you with protein and fibre, and are high in iron, folate, phosphorus and B vitamins.
- Beetroot is a good source of iron, nitrates, betaine, magnesium and other antioxidants, in addition to helping lower blood pressure and boost exercise performance.
- Olive Oil is loaded with antioxidants that help protect the heart and blood cells from damage, and can also aid in weight loss and pain relief.
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
- Sesame seeds within the Tahini have a high source of cholesterol-lowering phytosterols and is a good source of iron, magnesium and fibre.
- Lemon promotes hydration, is a good source of Vitamin C, supports weight loss and can aid digestion.
- Paprika helps with indigestion, cardiovascular health, and circulation; is antibacterial and anti-inflammatory; and contains vitamins A, E, K, and C. Antioxidants include Vitamin A, Lutein and Zeaxanthin. However, some people do not process peppers that well – so good to carefully monitor gut response.
- Cumin is high in iron, so it’s especially helpful for anemia when you consume it along with foods that are high in vitamin C. Cumin is widely used in India to aid in digestion, lower blood sugar levels and to help in cancer prevention
Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.