Feta and beetroot hummus
- 1h
- 2
- 368 kcal
- Intermediate
- Ketogenic
- Dairy , Soy
Per 190 g contains
of an adult's recommended intake.
Typical energy values per 100g: 806kj/194kcal
A healthy snack for those with diabetes
Want to up your hummus game? Roasted beetroot makes a delicious and colourful addition to regular hummus.
When making any type of hummus, you'll get a smoother result if you peel the chickpeas first. Put the chickpeas into a large bowl of water and rub them between your hands; don't worry about trying to get every single one. Give the water a swirl and the skins will float to the surface.
Serve with crudités for a healthy snack or light meal. Once made, this will keep in the fridge for several days.
Ingredients
- Beetroot, small2
- Olive oil1tsp
- Canned chickpeas, drained and rinsed200g 7oz
- Tahini2tsp
- Soy sauce1tspSoy
- Feta cheese50g 1.7ozDairy
- Lemon juice1tbsp
- Salt and pepper, to taste
Cooking Method
- Preheat the oven to 190°C fan/gas mark 5. Top and tail the beetroot – cut off the stalk and thin root – and cut into four or six wedges. Coat in oil and roast for 30-40 minutes.
- Take out of the oven and leave to cool. Peel the beetroot once cooled.
- Add the peeled beetroot and the other ingredients to a food processor, mini chopper or blender and blitz until smooth.
Nutritional Information
| Typical Values | per 100g | per 190g serving |
|---|---|---|
| Energy | 194 kcal 806 kj | 368 kcal 1531 kj |
| Fat of which saturates | 12 g 3 g | 22 g 5.7 g |
| Carbohydrate of which sugars | 11 g 1.9 g | 21 g 3.7 g |
| Fibre | 4.3 g | 8.2 g |
| Protein | 9.2 g | 18 g |
| Salt | 0.5 g | 1 g |
Beetroot
Beetroot is a rich source of betalain and neobetanin, nutrients that have been found to help lower glucose levels and increase insulin sensitivity.
Chickpeas
A great source of vegan and vegetarian protein, chickpeas are also full of iron and vitamin K, which are both beneficial for blood health.
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