5 Minute Low FODMAP Beetroot Dip
5 Minute Low FODMAP Beetroot Dip
Dip! I am MEGA excited about this 5 minute low FODMAP beetroot dip. It's fast and easy and it's a show stopper flavour bomb that will leave your friends and your belly wanting more.
The flavours are vibrant just like the colour. Somehow the combo of cumin, fennel, coriander and mint gives this dip a trendy middle eastern vibe.
Personally, I would happily eat this dip on rice crackers as part of my lunchbox every day. But the gorgeous pink also makes this dip a stunning centre piece for a sharing platter. If I'm showing off I like to top mine with a sprig of mint and a small sprinkle of toasted seeds.
The best part is that this dip only has 5 minutes of hands-on prep.
FODMAP Note: Canned beetroot is low FODMAP and the serving size used in this recipe is well within low FODMAP guidelines, check the Monash Low FODMAP App for more info. You can enjoy 2 to 3 tablespoons of dip per serving.
Ingredients
Make gluten free(1 batch makes @ 1 cup, 2-3 tablespoons per serve)
Beetroot Dip
canned baby beetroot (weigh after draining)
FODMAP
lemon juice
FODMAP
cumin seeds (whole seeds)
Gluten Free
fennel seeds
Gluten Free
plain lactose free yoghurt (or coconut yoghurt)
FODMAP
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- Drain the beetroot, measure, and then pat dry.
- Place the beetroot, lemon juice, mint leaves, coriander, cumin, and fennel seeds in a food processor.
- Measure out the coconut yoghurt and save 2 tablespoons. Coconut yoghurt can vary in thickness and I don't want your dip to become too thin, so we are saving a little bit for later.
- Pop the coconut yoghurt in the food processor and pulse until the dip is thick and smooth (no chunks of beetroot left). You might need to scrape down the sides a couple of times. Check the consistency and stir through the remaining coconut yoghurt if needed. Keep in mind that this dip will thicken slightly as it cools in the fridge.
- Chill in the fridge for 15 minutes before serving. Then serve with rice crackers or low FODMAP veggies. This dip also goes great in nourishing bowls. Enjoy 2 to 3 tablespoons per serve.
- Store in the fridge for up to 4 days. Enjoy!
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Audrey Inouye (RD)
Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read more
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