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Healthy beet & toasted pepita dip is snacking made scrumptious! This deeply delicious dip is vegan, oil-free, nut-free, bean-free, and only 62 calories per 1/4 cup serving.
Easter and Passover are days away, which means plenty of chances to make something new, and share something delicious, with friends and family. I gave up several favorite foods for Lent, so I am already hungry (make that HANGRY), just thinking about the possibilities.
Fortunately, I did not give up beets (a statement that my husband finds hilarious; he said he will gladly give up beets for Lent next year). I set to making a quick and simple dip, gorgeous and scrumptious enough for celebrating, but still healthy enough to balance out all of the chocolate Easter bunnies I plan to eat.
The result of my kitchen escapades is this fast and easy-to-make dip, made with toasted pepitas and beets.
I could easily eat the whole bowl. It’s that good.
Table of Contents
- Recipe Benefits
- Ingredients
- Whole Canned Baby Beets for Simplicity
- Use Pepitas in Place of Oil and Nuts
- Step by Step instructions
- Step One: Toast the Pepitas in a Skillet
- Step Two: Toast the Spices
- Step Three: Blend Pepitas in a Food Processor
- Step Four: Blend the Dip
- Step Five: Adjust Seasonings to Taste
- How Should I Serve Beet & Toasted Pepita Dip?
- Storage
- Smoked Paprika Options
- More Beet Recipes to Try & Love:
- Beet & Toasted Pepita Dip (Oil-free) Recipe
Recipe Benefits
- Vegan (egg-free, dairy-free)
- Gluten-free
- Bean-free (no beans of any kind)
- Oil-free
- Grain-free
- Quick and easy to make
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
- 1 15-ounce (425 g) BPA-free can beets
- pepitas (green pumpkin seeds)
- ground cumin
- smoked paprika (aka pimenton; hot or sweet variety)
- garlic
- lemons (both the finely grated zest and juice)
- salt
- optional: finely chopped fresh cilantro or mint leaves, more lemon zest
Whole Canned Baby Beets for Simplicity
Instead of raw beets, I opted for maximum simplicity in the form of canned beets. I know, canned vegetables? Yes, canned vegetables! Canned beets, in particular, are splendid, with a taste and texture that rivals homemade cooked beets.
I love canned baby beets for salads, but for purees, you can use any variety of canned beets (sliced, julienned, crinkle-cut; just make sure they are not pickled). I strongly recommend choosing a brand that uses BPA-free cans, something that is becoming easier to do as more companies are opting for cans with BPA-free liners .
Use Pepitas in Place of Oil and Nuts
This beet & toasted pepita dip is loosely based on muhammara (a roasted red pepper and walnut dip). Beets take the place of peppers, pepitas (green pumpkin seeds) the place of walnuts. Toasted pepitas add tremendous flavor, as well as healthy fats.
Another bonus: using pepitas makes this a friendly option for those who cannot eat nuts, especially walnuts.
Step by Step instructions
Note that the complete directions are also in the recipe card below.
Step One: Toast the Pepitas in a Skillet
Place the pepitas a small, heavy skillet set over medium-high heat. Stir the pepitas (or gently shake pan) for 1 to 2 minutes until the pepitas are golden brown in spots, and make a popping sound. Cool slightly and then transfer to a food processor (or mini blender, like a bullet blender).
Let the pepitas cool slightly, then place them in a food processor (a small one works best) or a small blender (e.g., a bullet-style blender).
Step Two: Toast the Spices
Back to the skillet for more toasting. This time, it is the spices, cumin and smoked paprika. Toasting the spices deepens their flavor. It’s fast, too.
Add the spices to the skillet and stir over medium heat for a minute or two until fragrant. Transfer to the food processor with the pepitas.
Step Three: Blend Pepitas in a Food Processor
Add the peeled clove of garlic to the food processor as well, and then begin processing, using on/off pulses.
Stop occasionally to scrape the bottom and sides of the bowl. Once finely ground, the pepitas will look dry. At first. Keep pulsing, scraping the bowl, until the pepitas begin to release their oils and the mixture starts to clump. Stop processing when the mixture looks like fine, damp sand.
Step Four: Blend the Dip
Time to add the remaining ingredients, which are few: the canned beets, lemon juice, lemon zest and salt. If using whole baby beets, cut them into smaller pieces before adding to the processor.
Traditional muhammara includes pomegranate molasses, a sweet-tart syrup made from pomegranate juice. It’s delicious. It is also difficult to find. I chose to omit it, primarily because cooked beets are already very sweet. The bright acidity of lemon juice balances the sweetness, and earthiness, from the beets and pepitas.
Blend away! Stop to scrape the bowl several times, paying extra attention to the bottom of the bowl (to incorporate the ground pepitas). Keep processing until completely blended and smooth.
Step Five: Adjust Seasonings to Taste
Adjust the salt and lemon juice to taste, and then transfer to a small serving bowl.
If you like, garnish with chopped fresh cilantro or mint leaves, and perhaps a bit more grated lemon zest.
How Should I Serve Beet & Toasted Pepita Dip?
Serve the dip with vegetables, chips, or crackers. It is also a great spread for toast and sandwiches. Yum!
Storage
Store the beet & toasted pepita dip in an airtight container in the refrigerator for up to 1 week.
Smoked Paprika Options
Use an equal amount of Aleppo pepper, chile powder or Hungarian paprika, or sweet smoked paprika. If using an option that is not hot, you can add a pinch of cayenne, or some hot sauce, too.
Happy eating, everyone!
More Beet Recipes to Try & Love:
- Beet Salad with Lemon & Mint (5 ingredients)
- 3-Ingredient Chickpea Flour Vegetable Flatbreads
- Grain-Free & Vegan Beet Burgers
- Pink Power Latte (made with Beet Powder)
- Sautéed Lemon & Garlic Beets
- No-Beans Beet Hummus (4 ingredients, oil-free)
- Blueberry Beet Detox Smoothie
Beet & Toasted Pepita Dip (Oil-free)
Ingredients
- 1/3 cup 46 g pepitas (green pumpkin seeds)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika, aka pimenton; hot or sweet variety
- 1 clove garlic, peeled
- 1 15- ounce 425 g BPA-free can beets, drained
- 2 teaspoons grated lemon zest
- 1 tablespoon fresh lemon juice, more to taste, as desired
- 1/4 teaspoon fine sea salt, more to taste, as desired
- Optional: finely chopped fresh cilantro or mint leaves, more lemon zest
Instructions
- Place the pepitas a small, heavy skillet set over medium-high heat. Stir the pepitas (or gently shake pan) for 1 to 2 minutes until the pepitas are golden brown in spots, and make a popping sound. Cool slightly and then transfer to a food processor (or mini blender, like a bullet blender).
- Add the cumin and paprika to the same skillet. Cook and stir over medium heat for 1 to 2 minutes until the spices smell fragrant and toasty. Transfer to the food processor, along with the garlic.
- Add the beets, lemon zest, lemon juice and salt to processor. Process, stopping to scrape the bowl, until completely blended and smooth. Adjust salt to taste.
- Transfer dip to a small bowl, cover and refrigerate until cold. If desired, garnish with herbs and lemon zest.
Notes
Nutrition
It’s the first time I’m writing a comment on a food blog, I generally don’t do it but I had to tell you that this is the most amazing dip I’ve ever made! The flavor is incredible, I didn’t expect it at all to be so delicious! Great recipe, thank you
I am thrilled that you love this dip, Vesna! 😍
I made the dip with cumin alone because, sadly, I cannot eat nightshades including paprika. It is still delicious! Do you have any thoughts on a substitution (maybe powdered ginger or garam masala?) for the paprika to add addtional flavor?
Garam masala is a great idea, curry powder or cumin 🙂