Directions:
- Preheat oven to 400°F.
- Place beets in foil and drizzle with half the oil and 1 teaspoon of water.
- Close the foil around the beets and bake on a tray in the oven for 1 hour or until a knife inserts into the center of each beet without resistance.
- Cool in the refrigerator.
- Cook tortilla strips in oven for 15 to 20 minutes or until strips have colored slightly and are crispy.
- Remove from oven and cool at room temperature.
- After the beets go into the oven, drain off soaking liquid from beans and rinse with cold water.
- In a medium pot, bring vegetable stock and beans to the simmer over medium high heat.
- Once simmering, reduce heat to low and cook gently for 1 to 1 1/2 hours or until beans are soft and cooked through.
- Once cooked, drain off liquid and move beans to a blender.
- Reserve cooking liquid.
- Cover the lid of the blender with a hand towel and keep it open slightly to release steam, begin pureeing the beans on the lowest speed.
- Slowly drizzle in enough of the cooking liquid to make a smooth puree, about 4 to 6 tablespoons of liquid.
- If puree is still too thick, add more cooking liquid, 1 tablespoon at a time until puree is smooth.
- Remove from blender and leave covered at room temperature.
- While beans are cooking, bring cauliflower and milk up to the simmer in a medium pot over medium high heat, but do not allow the milk to boil.
- Once cauliflower has softened, about 10 to 15 minutes, remove from heat and drain.
- Reserve milk.
- In a blender, puree cauliflower on lowest speed, keeping the lid open slightly while covered with a towel to allow steam to escape.
- Slowly drizzle in 3 to 5 tablespoons of the milk and puree cauliflower until smooth.
- Strain cauliflower puree through a fine mesh sieve and leave covered at room temperature.
- Heat a large nonstick sauté pan over high heat.
- Sauté shrimp in remaining 1/2 teaspoon of oil for 2 to 3 minutes on each side or until shrimp is just barely cooked through and pink in color.
- Remove from heat and allow to rest at room temperature.
- Chop all but 2 shrimp into a fine dice.
- Peel skin from cooled beets and cut into a small dice.
- Mix yogurt and chives in a small mixing bowl until well incorporated.
- In a small glass bowl or ramekin, begin layering the dip.
- Start out at the bottom with an even layer of the bean puree.
- To that, add the crab, followed by the yogurt, the beets, cauliflower puree, and the chopped shrimp.
- Place the watercress leaves in the center of the shrimp layer.
- Cross the tails of the 2 remaining shrimp and place on the watercress leaves.
- Serve with whole wheat tortilla chips.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 226.21 Kcal (947 kJ) | ||
| Calories from fat | 51.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.77g | 9% | |
|---|---|---|---|
| Cholesterol | 20.16mg | 7% | |
| Sodium | 518.4mg | 22% | |
| Potassium | 622.26mg | 13% | |
| Total Carbs | 32.64g | 11% | |
| Sugars | 12.99g | 52% | |
| Dietary Fiber | 5.84g | 23% | |
| Protein | 12.56g | 25% | |
| Vitamin C | 23.2mg | 39% | |
| Iron | 12.6mg | 70% | |
| Calcium | 166.9mg | 17% | |
| Amount Per 100 g | |||
| Calories | 82.14 Kcal (344 kJ) | ||
| Calories from fat | 18.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.1g | 9% | |
|---|---|---|---|
| Cholesterol | 7.32mg | 7% | |
| Sodium | 188.23mg | 22% | |
| Potassium | 225.94mg | 13% | |
| Total Carbs | 11.85g | 11% | |
| Sugars | 4.72g | 52% | |
| Dietary Fiber | 2.12g | 23% | |
| Protein | 4.56g | 25% | |
| Vitamin C | 8.4mg | 39% | |
| Iron | 4.6mg | 70% | |
| Calcium | 60.6mg | 17% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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