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A baby in a cream knit cardigan sitting in a white high chair, leaning forward to inspect a large white bowl of deep crimson beetroot houmous being held by an adult.
vegangluten-freehigh-fibreanti-inflammatory

Beetroot Houmous

Silky, vibrant and deeply savoury, this beetroot houmous packs plant-based protein and fibre alongside the anti-inflammatory power of beetroot.

Prep 10 min Cook 35 min 6 servings

Nutrition per serving

165 kcal calories
6 g protein
16 g carbs
8 g fat
5 g sugar
Fibre 5g
Added sugar 0g
Sodium 210mg
See how it compares to the classic ↓

In the clinic

50% less saturated fat

Homemade hummus this version

Compared to Homemade hummus (BBC Good Food)

Classic houmous made with chickpeas, tahini, lemon and olive oil, without the added beetroot.

−47% fat −25% calories +25% fibre
Per serving Homemade hummus This recipe Difference
Calories 221 kcal 165 kcal −25%
Carbs 14g 16g +14%
Fat 15g 8g −47%
Saturated fat 2g 1g −50%
Sugar 1g 5g +400%
Fibre 4g 5g +25%
Protein 8g 6g −25%

What changed

  • Chickpeas alone as the base Chickpeas blended with roasted beetroot

    Beetroot adds dietary nitrates, which support healthy blood pressure, and boosts fibre without adding fat.

  • A generous pour of olive oil blended in A small drizzle of olive oil, with beetroot providing moisture and body

    Cuts overall fat and calories per serving while keeping the texture smooth and creamy.

  • Shop-bought houmous with added preservatives and high sodium Home-blended with salt added to taste

    Allows you to control sodium precisely, typically reducing it by a third compared with most supermarket versions.

Per serving. Our figures are estimates; the comparison's are the published nutrition of the BBC Good Food recipe.

Priyanka just dropped this gorgeous deep-crimson bowl into the family group chat, and it is almost too pretty to eat. Roasted beetroot blended into classic houmous gives you all the creamy, garlicky satisfaction of the original with an extra hit of folate, nitrates and natural sweetness.

Ingredients

Servings 6
  • 400 g Cooked chickpeas, from a tin, drained and rinsed
  • 300 g Raw beetroot, peeled and cut into 2 cm chunks
  • 2 tbsp Tahini
  • 1 Lemon, juice only
  • 2 cloves Garlic, peeled
  • 2 tbsp Extra-virgin olive oil, plus a little extra to serve
  • 1 tsp Ground cumin
  • 2 tbsp Cold water, add more to reach your preferred consistency
  • Salt and black pepper, to taste

Compared to Homemade hummus (BBC Good Food)

25% fewer calories47% less fat25% more fibre Full comparison ↑

Instructions

  1. Preheat your oven to 200 °C (180 °C fan / gas 6). Toss the beetroot chunks with a tiny drizzle of olive oil and a pinch of salt, spread on a baking tray lined with foil, and roast for 30 to 35 minutes until completely tender when pierced with a knife. Leave to cool for 10 minutes.

  2. Place the roasted beetroot, drained chickpeas, tahini, lemon juice, garlic, olive oil and ground cumin into a food processor.

  3. Blend on high for about 2 minutes until very smooth, scraping down the sides halfway through.

  4. With the motor running, add the cold water one tablespoon at a time until the houmous reaches a silky, scoopable consistency.

  5. Season generously with salt and black pepper, then blend briefly once more to combine.

  6. Transfer to a wide serving bowl, swirl the top with the back of a spoon, and finish with a drizzle of olive oil. Serve with warm pitta, vegetable crudités or spread thickly on toast.