Recipe: Beet hummus

What happens when you blend two old-world favorites like beets and chickpeas? You get a bright, vibrant-colored hummus that not only brings a satisfied smile but also nourishment for your teeth and bones.

Beets are low in calories and high in vitamins and minerals, such as calcium, folate and vitamin C, for building and maintaining strong teeth and bones. Beets have also proven beneficial for blood circulation, athletic performance, digestion and brain and liver function. Beet greens were consumed in ancient Rome and Greece, but the root was first grown for consumption in 1542 in either Germany or Italy. 


Chickpeas have been cultivated throughout the Middle East for thousands of years. The earliest mention of hummus was in Egypt in the 13th century, and the word hummus comes from the Arabic word for chickpeas. Hummus is vegan, gluten-free and packed with vitamins and minerals, including phosphorus, which helps bones absorb calcium. Hummus aids digestion, fights inflammation and lowers heart disease risk.

The healthy combination of beets and hummus makes a tasty treat. Combining the two with a dash of cumin and coriander produces a slightly sweet hummus that’s sure to become a go-to appetizer or snack. Serve it with fresh mouth-friendly veggies like carrots, celery, cucumber and radishes.


1 medium red beet

2 tablespoons olive oil

2 garlic cloves

15 ounces cooked chickpeas, drained and rinsed

2 tablespoons tahini (sesame seed paste)

2 tablespoons lemon juice

2-3 tablespoons warm water

½ teaspoon ground cumin

½ teaspoon coriander

Sea salt and fresh ground black pepper (to taste)


Oral health benefits of beet hummus

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    Beets are rich with folate that helps prevent gum disease.

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    Chickpeas provide plenty of calcium for strong teeth and bones.

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    Fresh garlic can reduce harmful bacteria in your mouth.


1. Preheat oven to 400° F.

2. Drizzle beets with olive oil. Wrap beets with garlic cloves in foil and place on a baking sheet.

3. Roast beets for 30 to 40 minutes or until tender.

4. After removing pan from oven, let beets sit until cool enough to handle. Peel beet skin under running water, then chop into smaller pieces.

5. Place beets in a blender with garlic, chickpeas, tahini, olive oil, lemon juice, water, cumin and coriander. Blend until smooth or your preferred consistency.

6. Chill hummus in the refrigerator. Garnish with parsley, pine nuts or sesame seeds if desired. 

7. Serve as a dip with whole wheat pita or fresh veggies. Enjoy!