Low FODMAP Fun with Beets – Make Beet Yogurt Dip
Yotam Ottolenghi always inspires me and the moment I saw him Beet Yogurt Dip, I was entranced. He is based in the UK – if you are lucky enough to be near one of his restaurants, by all means check them out.
If you are not familiar with this work, I encourage you to peruse online or check out his cookbooks, of which there are several. This Beet Yogurt Dip with Walnuts is a low FODMAP riff on a recipe of his from his book Jerusalem that first attracted me by its visuals.
Just look at the color! I wanted to dive in right away and knew I had to create a FODMAP IT!™ version.
Are Beets Low FODMAP?
Also called “beetroot”, this fresh root vegetable has been lab tested by both Monash University and FODMAP Friendly. Monash has determined that a Green Light low FODMAP amount is 25 g, while FODMAP Friendly gives them a “PASS” at ½ cup (75 g). Both testing bodies have also lab tested picked beetroot and both show lab results of no FODMAPs detected, and set the serving size at 75 g. Canned beetroot has also been tested. Monash lab tests show 60 g as low FODMAP. FODMAP Friendly suggests a serving size of 60 g as low FODMAP, with a max serving size of 150 g.
For a discussion about why lab tests differ, please see this article.
A 25 g serving of beets might not sound like a lot, but just take a look below.
The image above shows you what 25 g of beets looks like. This can go a long way in a recipe, depending on how you use them, such as in this recipe.
In greater portions, beetroots are high in Oligos (fructans and GOS). If you already know that you can eat more of these FODMAPs, then you can have a more generous portion.
A Note About Pickled Beets: We assume that if you are diving into this recipe that you are a beet fan and therefore might have noticed that pickled beets have been lab tested by Monash University. They have received a Green Light and the low FODMAP serving size is stated as 2/3 cup or 75 g. Not only is that a generous portions, but the small print says that no FODMAPs were detected. How could that be?
An intrepid community member, Maggie, reached out to Monash to ask them for more details and here is what we learned: The pickled beetroot that Monash tested was vinegar-pickled (rather than lacto-fermented) and it was a jarred, pasteurized product that was tested. Monash noted that they think the time in the jar is the factor that makes the difference. Maggie contemplated further and suggested that the fructans in the beets are water-soluble, and that over time they leach into the vinegar solution, leaving the beets themselves lower in FODMAP compounds.
The big takeaway here is that processing DOES affect fruits and vegetables and sometimes extrapolations cannot be made assuredly. And sometimes the changes are against us, and sometimes, as here, they are in our low FODMAP favor.
FODMAP IT!™ Beet Yogurt Dip with Walnuts
This FODMAP IT!™ Beet Yogurt Dip with Walnuts was inspired by a Yotam Ottolenghi recipe. You can eat beets in small portions on the low FODMAP diet. This recipe puts the small amount to great use.
- 4 ounces (115 g) fresh red beetroot (about one large)
- 1 1/3 cup (327 g) lactose-free yogurt, divided
- 1 tablespoon Garlic-Infused Oil made with olive oil, or FODY Garlic-Infused Olive Oil plus extra
- 1/2 teaspoon lemon juice
- Kosher salt
- 1/2 cup (50 g) toasted walnut halves, chopped
- Fresh flat leaf parsley
- Flaky salt
- Jalapeno slices, optional
Position rack in upper third of oven. Preheat oven to 375°F/190°C.
Trim beetroot and stems away and discard. Scrub beetroot well and dry thoroughly. Wrap the beet in aluminum foil and bake for about 45 to 50 minutes or until tender when pierced with a knife. Unwrap and cool. Beet may be roasted a day ahead and refrigerated.
While beet is roasting and cooling, line a wire-meshed strainer with cheesecloth and set over a bowl. Scrape yogurt into strainer and allow to drain while you are roasting the beet. Discard any liquid that has accumulated in bowl.
Cut cooled beet into chunks and place in food processor fitted with metal blade. Pulse on and off then process until finely chopped. Add ⅓ cup (82 g) yogurt and pulse on and off, then process until smooth. Pulse in 1 tablespoon of Garlic-Infused Oil and lemon juice. Taste and season with kosher salt as desired.
Schmear the 1 cup (245 g) of yogurt on a platter. Top with beet mixture, using image as a guide. Drizzle with some reserved Garlic-Infused Oil. Scatter walnuts on top, some parsley and some flaky salt. If you like it hot, add a few slices of jalapeno. I opted not to for the image. The original recipe did include chile peppers. Serve immediately with low FODMAP vegetables or thin slices of low FODMAP baguette.
- We hope this recipe got your attention. We think of it as a teaching recipe! We love pointing out ingredients that at first glance you might think are off-limits - like beets - and showing you how by managing portions that you CAN enjoy them.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.