Cibo foto creata da azerbaijan_stockers - it.freepik.com
The hummus with beet (Beet hummus) is one of the many variants of hummus that can be realized: excellent in case of anemia and arterial hypertension pleasing not only to the palate but also to the View; A colourful dish that can also delight the small ones, an alternative way to integrate legumes into their diet.
Beetroot, as well as iron, is rich in folic acid, potassium, calcium, vitamin C and vitamins of the B group (specifically B1, B2 and B3).
The ingredients and the doses used are the same used for traditional hummus ( see recipe), in addition we need to consider 150g of red beet for 260-300g of boiled chickpeas.
Ingredients(For 2 servings)
- 250-300g of baked beans (125g of dried beans)
- 150g of Beetroot
- 3 teaspoons of tahini sauce
- ½ clove of garlic
- ½ cup hot water (even the cooking of beans)
- Juice of 1 lemon
- 2 tablespoons of extra virgin olive oil
- Salt to taste
- Parsley (optional)
Cibo foto creata da Racool_studio - it.freepik.com
Beet Hummus Preparation
In order To have a good hummus the best thing is to use dried chickpeas and soak them the day before, cook them slowly over low heat for the time necessary to have them soft and finally pass them under cold water to remove all the skin chickpeas and then blend them. If you have no way, you can use a pack of good pre-cooked chickpeas (those in glass jar are to be preferred).
After cooking, simply whisk the chickpeas with a little hot water and gradually add all the other ingredients. The rest of the water must be added gradually (by eye) until the desired consistency is obtained.
Once served, sprinkle the hummus with a sprinkling of chopped parsley or, alternatively, with the chili / paprika / mix of oriental spices / pine nuts / walnuts.
Note: Once cut and blended, the red beet easily goes to oxidation, losing its original color (tends to darken) and part of micronutrients and antioxidant capacity. For this reason, it is good to prepare the dish just before serving it.
Nutritional Values: 242 kcal (18C 11P 14F)
Dott.ssa Patalano Myriam Biologist Nutritionist
Ischia Nutrizione Patalano