This vibrant dip combines refreshing mint, salty feta, sweet roasted beets, earthy walnuts and bright lemon. It’s excellent with carrot sticks and cucumber, and also delicious on crackers. If you follow a paleo or dairy-free diet, substitute the feta with 2/3 cup soaked cashews for a similar creaminess and increase the salt to 1/4 teaspoon.
Beets offer many nutritional benefits. They are high in fiber and a good source of glutamine, an amino acid that supports intestinal health. Beets aid detoxification, help reduce inflammation, and their nitrate content can help lower blood pressure. Although beets contain more natural sugar than most vegetables, that sugar is released slowly, providing steady energy without the crash associated with refined sugars.
I usually roast beets for the deepest flavor; roasting takes about 30–45 minutes and concentrates their sweetness. For a faster option, many stores sell precooked vacuum-packed beets. Beets can stain surfaces and skin—betacyanin is the pigment responsible for the color. You can remove it from counters with a general cleaner and from your hands by rubbing with lemon juice. Red beets contain betacyanin, a compound studied for potential cancer-fighting properties. Enjoy a beautifully colored dip that tastes great and includes wholesome ingredients.
If you make this recipe let me know in the comments — I’d love to hear your thoughts. Tag me on Instagram @everylastbite_ if you share a photo; I enjoy seeing your creations!
Beet, Walnut, Feta & Mint Dip
Ingredients
- 2 cups chopped beets 3 medium sized beets
- 1/2 cup walnuts
- 1 cup feta *
- 1/4 cup mint
- 1/2 walnuts
- 2 tbsp lemon juice
- pinch of salt
Instructions
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Preheat the oven to 190°C (375°F).
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Wash and peel the beets, then cut them in half to shorten cooking time. Wrap each beet in foil and place on a baking tray. Roast for 40–50 minutes, until tender when pierced with a knife.
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Allow the beets to cool, then chop and measure out 2 cups of chopped beets.
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Place the chopped beets, walnuts, feta (or soaked cashews), mint, lemon juice and a pinch of salt in a blender or food processor. Blend until smooth and well combined. Adjust seasoning to taste.
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Store the dip in an airtight container in the refrigerator for up to 4 days.