Beet Hummus with Rice Crackers

Name: Beet Hummus with Rice Crackers
Prep time: 15 min
Total time: 15 min
Ingredients: 400g canned chickpeas, drained; 2 medium beets, cooked; 2 tbsp tahini; 2 tbsp lemon juice; 1 clove garlic; 2 tbsp olive oil; salt; rice crackers to serve

15 minVeganVegetarianGut healthSteady energyMenstrual phaseGluten-freeDairy-freeNo-cookBone densityHigh fiber

Servings:

Ingredients

—Chickpeas (tinned) — 400 g
—Beetroots — 2
—Tahini — 2 tbsp
—Lemon juice — 2 tbsp
—Garlic — 1 clove
—Olive oil — 2 tbsp
—Salt
—Rice crackers to servechoose one labelled gluten-free

Allergens

Contains sesame

Method

01In a blender or food processor, combine the chickpeas, cooked beet (chopped), tahini, lemon juice and garlic. Start on low speed then increase to high and blend until smooth.
02With the blender running, drizzle in the olive oil in a thin stream — this makes the hummus airier. Season with salt. If it is too thick, add 1–2 tablespoons of water.
03Transfer the hummus to a bowl, make a small well in the centre and pour in a drizzle of olive oil. Serve with rice crackers.

Why this works

Beetroot provides nitrates improving blood flow and stamina; chickpeas add plant protein and prebiotic fibre; tahini contributes calcium and sesame lignans for bone and hormone health.

Sources

Nutritional practices to manage menstrual cycle symptoms: calcium and zinc evidence — Nutrition Research Reviews, Cambridge, 2024

Nutrition (per serving)

220

kcal

protein

10g

fat

26g

carbs

9.5g

fiber

Always check product labels for allergens.