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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)
1

Preheat oven to 350 degrees Fahrenheit.

2

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.

3

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

4

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

5

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.

6

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

7

Serve with whole wheat crackers and carrot chips.

8

Enjoy!

Chef's Tip:

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


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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.

Greek Style Chicken Skewers1. Can substitute vegetables with any vegetable of your choice. 2. If skewers are not available, then can use the oven at 400 degrees for 20-25 mins cooking time.