Roasted Beet Root with Chickpeas Dip

Roasted Beet Root with Chickpeas Dip
Yields4 Servings
DifficultyBeginnerPrep Time1 hr
 1 beet root (whole, head trimmed off, washed and dried)
 1 ½ cups Chickpeas (drained, rinsed and dried)
 ¼ cup Roma Tomatoes (washed, deseeded and diced small)
 1 tsp Garlic (diced or paste)
 ¼ cup Onion (peeled, washed, dried, diced small)
 2 tbsp Sesame Seeds (ground or powder)
 ½ cup Yogurt-fat free
 1 tsp Cumin Seeds
 ¼ cup Water
 Cooking Oil Spray
 16 Whole Wheat Saltine Crackers
 4 Carrots (whole, peeled, washed and cut into rounds or sticks)

Preheat oven to 350 degrees Fahrenheit.


Wrap the beet root in a piece of foil and bake for 25-30 minutes or until tender.Remove from the oven and let cool. Once cool, peel the skin and dice small.


In a small nonstick skillet, over a medium-low heat, spray cooking spray evenly for 2 seconds.


Add cumin seeds and let sizzle for about 1 minute; add beet root and sauté for 2- 3 minutes; remove from heat. Let cool.


In a food processor, add chickpeas, tomatoes, garlic, onion, sesame seeds, yogurt and water. Puree until smooth. If it is too thick, add additional water as needed.


Pour pureed mixture into a serving bowl and add the sautéed diced beet root.


Serve with whole wheat crackers and carrot chips.



Chef's Tip:

To further lower sodium, boil fresh chickpeas at home instead of canned and enjoy with low sodium saltine crackers.


Nutrition Facts

Serving Size 1 (170g) [1/4 cup Dip, 4 Crackers, 1 Carrot]

Servings 4

Amount Per Serving
Calories 210Calories from Fat 50
% Daily Value *
Total Fat 6g10%
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 350mg15%
Total Carbohydrate 33g11%
Dietary Fiber 6g24%
Sugars 10g
Protein 9g18%

Vitamin A 170%
Vitamin C 10%
Calcium 10%
Iron 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.