Simple and Delicious Beet Kale Hummus
I love fall with its plethora of produce available at the farmers markets, crisp days and comforting foods made with nourishing ingredients.
This fall I’ve been making an simple snack described as “vibrant”, “delectable”, and “intriguing” by students I teach through EarthBites. They love it and have been asking for the recipe to make at home. (EarthBites is a non-profit organization that brings nutrition and urban gardening into the elementary schools. To learn more about the program, please visit earthbites.ca)
This recipe is a keeper not just because of it’s ease and family friendly flavours, but because it’s packed with powerful nutrients to support your health.
Chickpeas help boost digestion and keep blood sugar levels stable. Your body slowly digests these complex carbohydrates, providing a stable source of energy. Because they are high in protein and fibre, they leave you feeling full and can help curb food cravings. Protein is an essential macronutrient and plays a significant roll in almost every bodily function. Fibre facilitates healthy digestion by drawing fluids from your body and binding with toxic waste, helping it move through your digestive tract. Fibre also helps build beneficial bacteria in your gut, imbalances of which can lead to digestive challenges.
Vibrant kale beet hummus spread onto freshly harvested kohlrabi and garnished with arugula flowers and leaves.
Beets can be eaten raw or cooked. In this recipe we steam them with skin on, removing the skin after they are cooked. Beets can lose some of their nutritional value if overcooked so keep a close watch during cooking. Their bitter greens are also beneficial. Try them in a green smoothie or saute them with garlic.
Beets are high in antioxidants, compounds that fight harmful free radicals doing damage to your cells. They are high in phytonutrients (literally meaning plant nutrient) that may help prevent disease and promote healthy aging, especially with respect to cardiovascular health. Beets are high is B Vitamins, Vitamin C, and minerals such as potassium, magnesium, manganese, and iron. They are also rich in fibre, helping your digestive system work more efficiently.
Kale is known as one of the cancer fighting cruciferous vegetables. It’s anti-inflammatory compounds help destroy viruses and it phytonutrients help stimulate cell growth. It can also help remove toxins from your body. We love Kale!
Kale Beet Hummus
Ingredients
● 15 oz can of chickpeas (for variety use 1/2 white beans)
● ½ cup of cooked beets, roughly chopped (set aside beet water for later)
● 1-2 leaves of kale
● 2 tbsp lemon juice, or to taste
● 2 tbsp olive oil
● 1 tsp sea salt
● Fresh herbs (chives, basil, thyme, parsley) - optional
● Cut veggies or chips for dipping
What to do
● Steam beets with skin on for 15-20 minutes, or until soft. Let cool and peel with your hands, the skin will come off easily.
● Wash kale and rip into tiny pieces. Pulse in a food processor (or blender) until shredded.
● Rinse and drain beans. Add to food processor.
● Add cooked, chopped beets and sea salt.
● While the food processor is running, drizzle in olive oil.
● Add herbs.
● Blend well. Add reserved beet water, or extra oil, a bit at a time, as necessary to reach a spreadable consistency.
● Enjoy with fresh veggies or corn chips.