Nourishment

Protein-Packed Plant-Based Snack

A vibrant hummus recipe to boost your protein intake. Ideal for hiking, snacking, and post-workout recovery.

Beetrrot Hummus Recipe
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Maintaining strength and consuming adequate protein are essential for longevity. This protein-packed hummus recipe not only offers a delicious way to increase your protein intake but also provides a variety of nutrients from beetroot and split peas. The combination of plant-based proteins and fiber-rich vegetables makes this a perfect snack for supporting overall health and vitality as you age.

Versatile High-Protein Snack

This hummus is an excellent option for boosting your protein intake between meals or during outdoor activities:

  • Hiking Fuel: Pack this nutrient-dense hummus in a small, sealed container for a perfect trail snack. Its high protein content helps maintain energy levels during long hikes.
  • Between-Meal Protein Boost: Keep a batch in your fridge for a quick and easy way to increase your daily protein intake. Pair with vegetables or whole-grain crackers for a balanced snack.
  • Post-Workout Recovery: The combination of carbohydrates and protein makes it an ideal post-exercise snack to aid in muscle recovery.

Ingredients

  • 200g beetroot, roughly chopped
  • 350g yellow split peas, dry
  • 180g tahini, unhulled
  • 50g hemp seeds
  • 1 bulb garlic
  • 50ml extra virgin olive oil
  • 2 small lemons, zest and juice
  • 2 Tbsp cumin seeds
  • Splash of water
  • Salt and pepper to taste

Directions

  1. Preheat oven. Place beetroots and garlic on a medium baking pan with lid on until tender, about 45 mins to 1 hour. Let cool.
  2. Rinse yellow split peas under cold running water 3 times. Place into a heavy bottom pot, cover with water, and simmer until tender. Drain and set aside to cool slightly.
  3. Once the beetroot, garlic, and lentils are cooked and cooled, you're ready to blend.
  4. Add all ingredients to a high-speed blender and blend until smooth, adjusting consistency with water as needed. (Note: You might need to blend in three or more batches depending on your blender's size and power.)
  5. Once blended, season to taste and let cool.
  6. Serve as a trek snack in containers with herby crackers (see page xxx in the cookbook) and fresh vegetables. Alternatively, spoon into a serving dish, create a small well with your spoon, and garnish with extra virgin olive oil and seeds (buckwheat and nigella, or any toasted seeds, nuts, or spice mixes of your choosing; za'atar is particularly nice).

Serve with herby crackers from our cookbook and fresh vegetables.

Nutritional Information (per 1/4 cup serving, dip only)

  • Calories: 105-120 kcal
  • Protein: 10g
  • Carbohydrates: 12g
  • Fiber: 3.5g
  • Fat: 7g

Storage and Portability Tips

  • Store in an airtight container in the refrigerator for up to 5 days.
  • For hiking or on-the-go snacking, portion into small, leak-proof containers.
  • If taking on a longer trip, consider using a cooler or insulated bag to keep it fresh.
  • Pair with pre-cut vegetables or whole-grain crackers for a complete, portable snack.