Spiced Beet Dip

How to Make Spiced Beet Dip Recipe - Beets are very sweet (yet low in calories) and provide significant amounts of vitamin C, folate and potassium. The leafy beet greens are high in calcium and iron.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 40–60 MINUTES

Ingredients:
2 pounds (about 1 kg) beets
1 cup (250 ml) low-fat plain yogurt
2 cloves garlic, crushed
3 tablespoons (45 ml) lemon juice
2 tablespoons (30 ml) extra virgin olive oil
1/2 teaspoon (2 ml) ground cumin
1/2 teaspoon (2 ml) ground coriander
1/2 teaspoon (2 ml) ground cinnamon
1/2 teaspoon (2 ml) paprika
freshly ground black pepper

Method:
1 Cut off the beet stems about 1/2 inch (1 cm) from the roots (no closer). Leave the long root at the bottom attached. Scrub the beets very gently but thoroughly, being careful not to break the skin.

2 Cook the beets in a large saucepan of simmering, salted water for 40–60 minutes, or until tender. Drain and allow to cool slightly. When cool enough to handle, rub off the beet skins. It is a good idea to wear rubber gloves when doing this to prevent your hands from becoming stained.

3 Finely chop, grate or process the beets in a food processor, and transfer to a bowl.

4 Add the yogurt to the beets along with the garlic, lemon juice, oil, cumin, coriander, cinnamon and paprika and mix well. Season to taste with pepper. Cover with plastic wrap and refrigerate until required. Serve with warm crusty bread.

Each serving provides
205 calories, 8 g protein, 10 g fat (1 g saturated fat), 22 g carbohydrate (21 g sugars), 7 g fiber, 153 mg sodium

Spiced Beet Dip