5 Minute Low FODMAP Beetroot Dip

Ingredients

MAKE GLUTEN FREE

Makes 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)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

5 Minute Low FODMAP Beetroot Dip

Last updated Dec 5th, 2019

PREP IN 5 MIN
COOKS IN 1 second
SERVES 6
(1 batch makes @ 1 cup, 2-3 tablespoons per serve)
BY Alana Scott
DIETITIAN REVIEWED BY Audrey Inouye (RD)
FEATURED IN Condiments, Snacks, Vegetarian Options

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 FREE

SERVES 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)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
SHOW NUTRITION

Nutrition per serve

    | |
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
    | | |
  1. Drain the beetroot, measure, and then pat dry.
  2. Place the beetroot, lemon juice, mint leaves, coriander, cumin, and fennel seeds in a food processor.
  3. 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.
  4. 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.
  5. 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.
  6. 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, or high fructose corn syrup. Also check that your yoghurt does not contain 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.

Love this recipe? Get your weekly meal plans.
LEARN MORE

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