Beet and Walnut Dip

Beet and Walnut Dip is a vibrant, creamy spread or dip made primarily from roasted or boiled beets, walnuts, and often tahini, garlic, and lemon juice. It's a popular appetizer or mezze dish in Middle Eastern and Mediterranean cuisines, known for its striking magenta color and earthy-sweet flavor.

🍽️ Nutrition at a glance

This dip is relatively high in healthy fats from walnuts and tahini, with a moderate amount of carbs from the beets. It provides a good source of fiber, folate, manganese, and healthy omega-3 fatty acids, with a rough ballpark of 150-200 calories per 1/2 cup serving.

Nutrition breakdown

Calories	180 kcal
Protein	5 g
Carbs	12 g
Fat	14 g
Fiber	3 g
Sugar	7 g
Sodium	150 mg
Folate (B9)	60 mcg
Manganese	0.6 mg
Copper	0.3 mg
Magnesium	35 mg
Phosphorus	80 mg
Potassium	300 mg
Vitamin C	4 mg
Iron	1.2 mg

Per 1/2 cup (120 g) · estimated, varies by recipe

💡 What's interesting

The dip's brilliant color comes from betalains, powerful antioxidants found in beets that are also anti-inflammatory. Nutritionally, it's a unique blend of plant-based protein from nuts and tahini alongside the micronutrient density of beets.