Beetroot hummus toast with olives and mint

Sweet, earthy beets, salty feta and fresh mint come together beautifully in this delicious lunch recipe. The bright colors of the ingredients also make it a visually appealing option for those who believe in “eating the rainbow” for optimal nutrition. Beetroot, with its rich purple hue, gives this dish a unique touch, while the flavor combination creates a perfect balance between sweet and salty. Flavored with olives and mint, these beetroot hummus toasts add a refreshing and satisfying twist to a classic recipe. Don’t miss out on this delicious and nutritious treat!

Ingredients

  • 2 slices of seeded whole-wheat soda bread (see “Suitable”)
  • 210 g canned chickpeas, drained
  • 200 g fully cooked beetroot, cut into slices
  • 1 tbsp lemon juice
  • 1 small clove of garlic
  • 1 tsp rapeseed oil
  • 30g feta, crumbled
  • 6 pitted Kalamata olives, halved
  • a few fresh mint leaves

Tip

Snack

If making a packed lunch, toast the bread and store the hummus separately from the beets, olives and mint.

Preparation steps

  1. Toast the bread – if the slices are very long, cut them in half first.
  2. In the meantime, put the chickpeas in a bowl with half of the beetroot, lemon juice, garlic and oil and puree them into hummus using a hand blender.
  3. Spread the hummus on the toast.
  4. Top the hummus with the remaining beetroot.
  5. Scatter feta, olives and mint over the beetroot humous.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
381 12g 3g 47g 11g 11g 16g 1g

Equipment and tools

To prepare beetroot hummus toast with olives and mint, you will need the following equipment and tools:

  • Toaster
  • Knife
  • tin opener
  • Food processor or blender

Allergen information

This recipe contains the following allergens:

  • Dairy products – feta cheese

Storage and leftovers

If you have leftover Beetroot Hummus Toast with Olives and Mint, you can store it in an airtight container in the refrigerator for up to 3 days. When storing, make sure to separate the hummus from the beets, olives and mint. You can enjoy the leftovers as a quick and tasty snack or use them as a packed lunch.

Health Benefits of Beetroot Hummus Toast with Olives and Mint

Beetroot hummus toast with olives and mint is not only a deliciously filling snack or meal, but also offers several health benefits. This vibrant and nutritious dish combines the benefits of chickpeas, beetroot, olives and mint for a nutritious and flavorful eating experience. Let’s explore some of the health benefits of these key ingredients:

1. Chickpeas

Chickpeas, also known as garbanzo beans, are a fantastic plant-based source of protein. They contain all essential amino acids and are therefore a suitable choice for vegetarians and vegans. In addition, chickpeas are rich in fiber, which aids digestion and promotes satiety. Regular consumption of chickpeas can help manage weight and control blood sugar levels.

2. Beetroot

Beets, known for their bright purple color, offer numerous health benefits. It is low in calories and full of essential nutrients, including vitamins (like vitamin C, B vitamins and folic acid), minerals (like potassium and iron) and fiber. In addition, beetroot is rich in powerful antioxidants such as betalains, which have anti-inflammatory properties that can help protect against chronic diseases, promote heart health and support liver function.

3. Olives

Olives are not only delicious but also provide several health benefits. They’re a great source of heart-healthy monounsaturated fats, which can help lower bad cholesterol and reduce the risk of heart disease. Olives are also rich in antioxidants, especially vitamin E, which help protect cells from damage caused by harmful free radicals. Including olives in your diet can contribute to overall well-being and improve antioxidant absorption.

4. Mint

Mint not only adds a refreshing taste to dishes but also has several health benefits. This aromatic herb contains essential oils such as menthol, which can aid digestion and relieve gastrointestinal discomfort. Additionally, mint has antimicrobial properties that can help combat bad breath and is a rich source of antioxidants that support overall health and well-being.

Incorporating these healthy ingredients into your diet via Beetroot Hummus Toast with Olives and Mint is a great way to boost your health while enjoying a delicious and visually appealing dish. So why not try this recipe and enjoy all the nutritional benefits it has to offer?

(Packed lunch tip: If making a packed lunch, toast the bread and store the hummus separately from the beets, olives and mint.)

You might also like