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Roast Beetroot & Cannellini Bean Dip

Roast Beetroot & Cannellini Bean Dip. Naturopath recipes.

It’s Spring, so my mind turns to longer days, picnics and catching up with family and friends. Here is a yummy whole food dip to bring out on those occasions – Roast Beetroot & Cannellini Bean Dip.

It is great as part of a snacky lunch with some carrot sticks and/or wholegrain crackers and rice cakes. It would also be lovely on top of some smashed avocado on toast for breakfast, or in a wrap with some shredded chicken breast or salmon and some leafy greens for lunch. It’s also a show stopper for entertaining with the topping and it’s very budget friendly compared to buying dips.

As always, I’m thinking of the gut microbes when I’m choosing recipes. I love this recipe, which I originally got from a Donna Hay magazine at some stage, as it has the addition of cannellini beans to help boost the fibre content and it increases the amount of protein as well. The beetroot, red onion and olive oil contain polyphenols which are rich in antioxidants.

The addition of some lightly toasted seeds and currants on the top is simply delish and takes it to the next level! Feel free to use whatever nuts and seeds you may have on hand.

This recipe is gluten free, grain free, dairy free, egg free and easy to make nut free. It’s suitable for those on a vegan or vegetarian diet. It’s very budget friendly and unlike dips you find at the supermarket, it contains no additives or seed oils.

Don’t forget though that beetroot can colour your stool, this will save you from becoming alarmed the next day on the toilet!

Ingredients 

  • 500g beetroot (peeled and quartered)
  • 1 small-medium red onion (peeled and quartered)
  • 4-5 large cloves of garlic (skin on)
  • 2 teaspoons sumac
  • 2 tablespoons extra-virgin olive oil
  • Sea salt and black pepper
  • 1/3 cup water
  • 1-2 tablespoons of fresh lime juice 
  • 400g can cannellini beans (well rinsed and organic if you can get them)

Topping

  • 1 tablespoon sunflower seeds
  • 2 tablespoons pepitas (pumpkin seeds)
  • 1 tablespoon pine nuts
  • 1-2 tablespoons currants
  • 1 small thinly sliced red chilli (optional)
  • 2 teaspoons extra virgin olive oil
  • Sea salt and black pepper

Method

  1. Place the beetroot, onion, and garlic on an oven tray. Sprinkle with the sumac, sea salt, and pepper and then drizzle with the olive oil. Bake at 200C for 25-35 minutes or until the beetroot is tender – leave to cool.
  2. Whilst the veggies are cooling, place the pepitas, sunflower seeds, pine nuts, currants, and thinly sliced chilli (if using) on a small oven tray lined with baking paper (compostable preferred). Sprinkle with sea salt and pepper and drizzle with olive oil. Bake in the oven for 5-7 minutes, or until golden, keeping a close eye on the time so the seeds are only lightly toasted. Put aside to cool.
  3. Once the roasted veggies have cooled a little, squeeze the roast garlic into a food processor or blender (you can use a stick blender too, if that’s all you have) and add the roasted beetroot and onion. Then add the rinsed cannellini beans, lime juice, and water and blend until smooth. 
  4. Transfer the dip to a serving bowl and mix in extra sea salt and pepper to taste. Sprinkle the top with the seed/currant mix and you can also drizzle with some additional extra-virgin olive oil if needed. A sprinkle of fresh herbs is also lovely. Yum!

You might like to try some of my other recipes.

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