Middle Eastern · snack, side
Mutabbal Shawandar (Roasted Beetroot and Tahini Dip)
Video by Hungry Man Kitchen on YouTube · Open on YouTube
- Keto (7.9 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk, Sesame. Check labels on stock, sauces and spice mixes.
A colourful, vegetable-based dip: beetroot gives folate and some fibre, tahini and olive oil add mostly unsaturated fats, and yoghurt brings a little protein, at about 150 kcal per serve.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Heat the oven to 200°C (400°F). Scrub the beetroot and wrap in baking paper and foil. Cut the top off the garlic head, drizzle with a little oil and wrap the same way. 0:06
- Roast both for about 1 hour, until the beetroot is tender. Cool, then peel the beetroot and squeeze the garlic from its skins. 0:30
- Pulse the beetroot and roasted garlic in a food processor to a chunky purée. Drain off excess liquid in a sieve if you like, keeping the juice. 1:10
- Crush the 2 raw garlic cloves with the salt. Whisk with the tahini and lemon juice until thick and smooth, then whisk in the yoghurt and pepper. 1:31
- Stir in the beetroot purée, adding a little of the beetroot juice if it is too thick. 2:40
- Spread on a plate and make a small well in the middle. Drizzle with olive oil, top with nigella seeds and cheese cubes, finish with parsley and serve with pita bread or raw vegetables. 3:02
Tip. Serves 8 as a dip (our estimate; the cook doesn't say). Serve with cucumber, carrot and capsicum sticks instead of bread for a lighter snack.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 21%
- Protein 12%
- Fat 67%
Fits keto: 7.9 g net carbs a serve, with 67% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Folate High20%
80 µg a serve, mostly from beetroot (85%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K Source10%
12 µg a serve, mostly from fresh parsley (69%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium Source10%
5.5 µg a serve, mostly from tahini (47%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 12
Vitamin B69%
0.1 mg a serve, mostly from garlic (41%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron8%
1.5 mg a serve, mostly from tahini (46%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc8%
0.9 mg a serve, mostly from tahini (40%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C8%
7.5 mg a serve, mostly from beetroot (41%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium7%
87 mg a serve, mostly from tahini (37%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B127%
0.2 µg a serve, mostly from strained yoghurt or labneh (60%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Potassium6%
290 mg a serve, mostly from beetroot (70%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium6%
27 mg a serve, mostly from beetroot (54%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E6%
0.8 mg a serve, mostly from olive oil (58%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-35%
0.1 g a serve, mostly from tahini (36%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A2%
14 µg a serve, mostly from strained yoghurt or labneh (35%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve, mostly from white cheese (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Hungry Man Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.