8
Serves
Preparation time: 15 minutes
Cooking time: 40 to 60 minutes
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.
2 pounds (about 1 kg) beets
1 cup low-fat plain yogurt
2 cloves garlic, crushed
3 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/2 teaspoon paprika
Freshly ground pepper to taste
1. Cut off the beet stems about 1/2 inch (1 centimeter) 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 until tender, 40 to 60 minutes. 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. In a food processor, process the beets until pureed. Transfer to a bowl.
4. Stir in the yogurt, garlic, lemon juice, oil, cumin, coriander, cinnamon, and paprika and mix well. Season to taste with pepper. Cover with plastic wrap and refrigerate until ready to serve. Eat with warm crusty bread. One serving is about 1 cup dip.
Per serving: 205 calories, 8 g protein, 22 g carbohydrates, 7 g fiber, 10 g total fat, 1 g saturated fat, 153 mg sodium.