Beetroot hummus with hemp seeds - the pink version of a classic

The pink color catches attention on any table, while the nutritional values work quietly in the background. Beetroot hummus with hemp seeds combines iron and folates from beets, protein from chickpeas, and a complete amino acid profile from hulled hemp seeds. Together in a bowl, it's one of the more nutritious dips you can make in 15 minutes. Beets are naturally sweet and earthy - lemon and garlic balance this flavor. Hemp seeds add nuttiness and enhance the protein profile. Below is a step-by-step recipe and an explanation of why the color changes after cooling.

KEY INFORMATION
• Beets contain betalains with antioxidant properties and nitrates that support physical performance (Larsen et al., Acta Physiologica, 2011).
• Hulled hemp seeds: approx. 31 g protein/100 g with a complete set of essential amino acids (House et al., Food Chemistry, 2010).
• Hemp seeds contain about 3.7 mg of iron/100 g - non-heme iron is better absorbed in the presence of vitamin C (lemon in the recipe).
• The color of beetroot hummus intensifies after cooling - freshly blended is lighter than after an hour in the fridge.

What do beets and hemp seeds provide in combination?

Beets are one of the better plant sources of folates (B9) - about 80 µg/100 g, covering about 20% of the daily requirement. They also contain unique betalains - pigments with antioxidant and anti-inflammatory properties, absent in other vegetables. Research (PMC, 2020) indicates the role of nitrates from beets in lowering blood pressure and improving muscle performance. This makes pink hummus more than just an impressive dip for a party.

Hemp seeds complement the composition. Chickpeas provide protein with a high amount of lysine, but lack methionine. Hemp seeds have a complete profile of all 9 essential amino acids (House et al., Food Chemistry, 2010) - together with chickpeas, they form a protein similar to the reference protein. Magnesium from the seeds (about 210 mg/100 g) complements the iron from beets and chickpeas. This is one recipe with several layers of nutrition.

We noticed in tests that beetroot hummus made from roasted (not boiled) beets has a distinctly deeper, sweeter, and more intense flavor. Roasting caramelizes the natural sugars in the beet and reduces their earthy note. The difference is noticeable even in blind tastings. If you have an extra 60 minutes, it's worth roasting beets wrapped in foil at 200°C - the finished hummus will be noticeably better.

Nutritional values - what does a serving of pink hummus provide?

A 70 g serving (2 full tablespoons) of beetroot hummus with hemp seeds provides about 155-170 kcal, 7 g of protein, 9 g of fat, and 13 g of carbohydrates. Fiber from chickpeas and beets is about 3.5 g. Folates: about 25 µg, iron about 1.8 mg. Magnesium from hemp seeds (USDA FoodData Central, 2023) covers about 12% of the daily requirement in one serving.

Ingredients - what do you need?

Proporcje na ok. 450 g hummusu (4-6 porcji). Czas przygotowania z burakami gotowymi: 15 minut.

• 200 g of cooked or roasted beets (from a jar or fresh)
• 1 can (400 g) of chickpeas in brine - save the aquafaba
• 5 tablespoons of hulled hemp seeds (3 for blending + 2 for topping)
• 3 tablespoons of tahini (sesame paste)
• 2 tablespoons of extra virgin olive oil
• 2 tablespoons of fresh lemon juice
• 1 clove of garlic
• a pinch of ground cumin
• salt to taste
• 2-3 tablespoons of aquafaba for thinning
• for decoration: 1 tablespoon of oil, fresh thyme or parsley

How to prepare beetroot hummus with hemp seeds - step by step?

The difference between beetroot hummus and classic hummus is one: beets. The blending technique is the same - the key is long blending and proper dosing of aquafaba, as beets add extra moisture.

Step 1. Prepare the beets. If you are using jarred beets, drain them and rinse thoroughly under cold water, especially if they were in vinegar. Fresh beets - cook in their skins for about 45 minutes or roast wrapped in aluminum foil at 200°C for 60 minutes. Roasted beets are sweeter and more aromatic. After cooling, remove the skins.

Step 2. Prepare the chickpeas. Drain through a sieve over a bowl - save the aquafaba. Rinse the beans. Optionally, remove the skins by squeezing each bean - it takes 5 minutes but gives a silkier texture.

Step 3. Blend everything. Beets, chickpeas, tahini, oil, lemon juice, garlic, cumin, 3 tablespoons of hemp seeds, and salt into the food processor. Blend for 60 seconds. The mixture will be thick and intensely pink-purple - this is the right color at this stage.

Step 4. Pour in the aquafaba and blend until creamy. Beets bring their own moisture, so use less aquafaba than in classic hummus - start with 2 tablespoons. Blend continuously for 2 minutes. Check the consistency: it should flow slowly from the spoon. If too thick, add a third tablespoon of aquafaba.

Step 5. Season to taste. Beets have a natural sweetness that can dominate - add more lemon to balance it. Salt sharpens the flavor. Garlic adds spiciness. Taste several times, adjusting gradually.

Step 6. Transfer and decorate. Hummus in a wide bowl, create a well with the back of a spoon, drizzle with olive oil. Sprinkle with 2 tablespoons of hemp seeds - the white seeds contrast beautifully with the pink background. Add fresh thyme leaves. Chill for 20 minutes before serving - the flavor and color intensify.

Tips and variations

Beetroot hummus is suitable for many modifications:

Version with goat cheese. On the finished hummus, place 30 g of crumbled goat cheese. The acidity of the cheese balances the sweetness of the beets. White cheese on a pink background with green hemp seeds - a striking color combination.

Version with horseradish. Add 1 teaspoon of grated horseradish or horseradish paste for blending. Horseradish and beets are a classic Polish combination - the sharp accent breaks the sweetness and adds character. A great option for parties.

Version with orange. Replace lemon juice with orange juice and add a bit of zest. Orange enhances the natural sweetness of the beets and creates a warm, winter flavor profile. Add a pinch of cinnamon for consistency.

Also check the classic version: classic hummus with hemp seeds - ta sama technika, neutralny kolor, bardziej wszechstronny smak.

Frequently Asked Questions

Where does the pink color of beet hummus come from?

The color comes from betalain - natural pigments from beets. Betanin retains its intensity in an acidic environment (lemon in the recipe). The color fades under heat and alkaline pH. Serve the hummus cold - reheating causes it to lose color. After an hour in the fridge, the color is more intense than right after blending.

How much iron is in beet hummus with hemp seeds?

A 70 g serving provides about 1.5-2 mg of iron. Hemp seeds contain about 3.7 mg of iron/100 g (USDA, 2023). Non-heme iron from plants is better absorbed in the presence of vitamin C - the lemon in the recipe serves this purpose.

Can you use jarred beets?

Yes - they reduce preparation time to 10 minutes. Use beets in water brine, not vinegar, or rinse vinegar-soaked beets thoroughly. However, fresh roasted beets have a more intense flavor and deeper color than those from a jar - the difference is noticeable.

How long can beet hummus be stored?

In the fridge in an airtight container for up to 4-5 days. The color may slightly fade after 2-3 days, but the flavor remains. Hemp seeds (omega 3:1, Callaway, Euphytica, 2004) should be sprinkled before serving, not earlier - the moisture from the hummus softens them after a few hours.

How does beet hummus differ nutritionally from classic hummus?

Beet hummus has more folates, betalain, and nitrates. Nitrates from beets have been shown in studies to improve muscle oxygen efficiency and lower blood pressure. Hemp seeds in both versions provide complete protein - hulled seeds contain about 9 g of protein/30 g serving (USDA, 2023).

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04