5 Minute Low FODMAP Beetroot Dip
Ingredients
MAKE GLUTEN FREEMakes 6 servings (1 batch makes @ 1 cup, 2-3 tablespoons per serve)
Beetroot Dip
280
canned baby beetroot (weigh after draining)*
1
lemon juice*
1
fresh mint (about a cup of unchopped leaves per batch)
1
cumin seeds (whole seeds)*
0.5
fennel seeds*
0.5
ground coriander*
125
coconut yoghurt (or you can use lactose free plain yoghurt)*
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 6 (1 batch makes @ 1 cup, 2-3 tablespoons per serve)
Beetroot Dip
280
canned baby beetroot (weigh after draining)*
1
lemon juice*
1
fresh mint (about a cup of unchopped leaves per batch)
1
cumin seeds (whole seeds)*
0.5
fennel seeds*
0.5
ground coriander*
125
coconut yoghurt (or you can use lactose free plain yoghurt)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
63
Fat
4.6g
Saturates
4g
Protein
1.1g
Carbs
5g
Sugars
3g
Fibre
1.6g
Salt
0.1g
Iron
1.7mg
Calcium
20.6mg
Calories
63
Fat
4.6g
Saturates
4g
Protein
1.1g
Carbs
5g
Sugars
3g
Fibre
1.6g
Salt
0.1g
Iron
1.7mg
Calcium
20.6mg
Calories
63
Fat
4.6g
Saturates
4g
Protein
1.1g
Carbs
5g
Sugars
3g
Fibre
1.6g
Salt
0.1g
Iron
1.7mg
Calcium
20.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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!
Buying Tips
Make your lemon juice and lemon zest from fresh lemon.
Check the coconut yoghurt for inulin (chicory root) and high FODMAP sweeteners like honey, agave syrup, fructose, fructose glucose syrup, fruit juice, high fructose corn syrup or high FODMAP fruit.
We recommend using canned beetroot in recipes as it is lower in FODMAPs. Canned beetroot is low FODMAP in 60g serves, whereas fresh beetroot is higher in FODMAPs and the serving size must be limited to 20g.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: 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
