Here's an easy red beet yoghurt dip, which goes perfectly with hearty wheat crackers or your preferred black corn strips, pita chips, crostinis, etc. I usually make this with goat cheese, but decided to make it with yoghurt this time.
Beets have wonderful benefits, this includes phytonutrients — it's these betalains which are the rich pigments that we see in beets. They provide antioxidants, a good source of folate, manganese, fibre, potassium, and complex carbs, to name a few nutrients. Beets also have anti-inflammatory molecules, because of their power to arrest the cyclooxygenase enzymes which you may know as COX enzymes.
They also have a high natural sugar content, and that's why they have a sweet taste. I used fresh beets for this, but you can use canned beets as well. Although, there are less nutrients using canned beets, it will still provide you with good benefits, save you time in cooking, and even cost less than fresh beets. Rinse off the canned beets to reduce sodium before adding to the food processor.
2 small to medium roasted red beets or 1 can of sliced beets (drained)
1 tbsp olive oil
1 garlic clove
1 tsp onion powder
1 tbsp sumac
1 tbsp lemon juice
225 g plain/natural yoghurt
2 fresh coriander sprigs
3 fresh mint sprigs, (extra for garnishing)
1 large pinch of kosher salt and fresh black ground pepper
1 tsp ground cayenne pepper
- Put all ingredients (beets, olive oil, fresh herbs, spices, and lemon juice) in a food processor.
- Pulse quickly one or two times, then add in yoghurt.
- Pulse several times, blending everything well to make a semi-chunky or slightly smooth texture.
- Adjust seasoning with kosher salt and pepper to taste.
- Garnish with mint sprig. Serve chilled.
Time 5 min. or less. Prep: (Optional) If using raw red beets, after thoroughly washing them, I usually roast my beets for about 35-45 min. on a baking sheet drizzled with olive oil and a dash of kosher salt. Beets are delicate and bleed when cooking, so be careful.
They are done when tender, check this by sticking a fork through them completely, or use the edge of a knife to check tenderness. Peel them before using. Save your beet leaves/greens, and stems, because they are great for juicing and cooking as well.