6 Nutritious Ways to Cook with Beets

Boost Your Meals

Beets, a versatile and nutrient-dense root vegetable, offer a myriad of health benefits and culinary possibilities. Rich in essential vitamins and minerals, they are a delightful addition to any diet and can be prepared in various ways to retain their nutritional value.

Learning how to cook beets properly ensures you can enjoy their earthy flavor and nutritional benefits in every dish. Whether roasted, boiled, or steamed, beets transform simple meals into vibrant and healthy indulgences.

1) Beet Smoothie

Beet smoothies are a vibrant and nutritious way to incorporate more vegetables into your diet. They are simple to make and can be paired with a variety of fruits and vegetables to enhance their flavor.

Begin by preparing the beets. They can be steamed or roasted to bring out their natural sweetness. Adding cooked beets to smoothies helps to balance their earthy taste.

A popular combination includes beets, carrots, orange, red grapes, and green tea. This mix offers a hefty dose of antioxidants, which support cardiovascular health and may provide protective benefits against certain diseases.

Another option is to combine beets with citrus fruits like oranges or lemons. These fruits help mask the beet’s earthy flavor while adding a refreshing burst of citrus.

For a creamy consistency, blend beets with bananas and frozen berries. This pairing adds natural sweetness and complements the beet's flavor. Adding spices such as ginger can also enhance the smoothie both in terms of taste and nutritional value.

Storing beet smoothies is easy. Keep them in a sealed jar for up to one day. If the smoothie separates, simply shake it to re-integrate.

By experimenting with various fruits and vegetables, it’s possible to create a beet smoothie that suits any palate. The versatility of beets makes them an excellent staple for smoothie enthusiasts seeking nutritious options.

2) Roasted Beet and Goat Cheese Salad

Roasted beet and goat cheese salad combines the earthy sweetness of beets with the creamy tang of goat cheese. This dish not only pleases the palate but also offers a nutritious choice for any meal.

To prepare, start by preheating the oven to 400°F (204°C). Clean the beets thoroughly and wrap each in a piece of aluminum foil. Drizzle with olive oil and season with salt and pepper. Place them on a baking sheet and roast until tender, approximately 40 to 90 minutes, depending on their size and freshness.

Once the beets are cooked and cooled, peel and slice them. Arrange the beet slices on a large platter or individual plates.

Next, sprinkle crumbled goat cheese over the beets. Add a handful of toasted walnuts for an extra crunch and a boost of healthy fats.

For the dressing, whisk together olive oil, honey, dijon mustard, and vinegar until emulsified. Drizzle the vinaigrette over the beets and goat cheese.

Finally, garnish with fresh greens like arugula or mixed baby greens to add a pop of color and additional nutrients.

3) Beet Hummus

Beet hummus is a vibrant twist on the classic chickpea dip. Its eye-catching color comes from cooked or roasted beets, which add a subtle sweetness and earthy flavor.

To make beet hummus, start by boiling or roasting beets until tender. Once cooled, remove the skins. Combine the peeled beets with chickpeas, tahini, garlic, lemon juice, and salt in a food processor.

Adding ice cubes during processing can help achieve a creamy consistency. Olive oil can be drizzled in slowly for extra smoothness. Adjust the seasonings to taste, with more salt or lemon juice if needed.

Beet hummus not only stands out for its taste but also for its nutritional benefits. Beets are rich in vitamins and minerals, offering a health boost with each bite.

Serve beet hummus with fresh veggies, pita bread, or crackers for a colorful and nutritious snack. It also makes a great spread for sandwiches and wraps.

4) Beet Risotto

Beet risotto is a vibrant and nutritious dish that incorporates the earthy flavor of beets into a classic Italian recipe. The beets not only give the risotto a stunning pink hue but also add a subtle sweetness that pairs well with the creamy texture of the rice.

To start, roast or boil the beets until they are tender. Roasting can enhance the natural sweetness of the beets. Once cooked, puree the beets, which will later be mixed into the risotto.

In a large pot, sauté onions and garlic in olive oil until they are soft. Add Arborio rice and toast it for a few minutes. This step helps in achieving the creamy consistency that is characteristic of risotto.

Deglaze the pot with white wine and let it cook off. Gradually add hot vegetable stock, a ladle at a time, stirring continuously. This allows the rice to absorb the liquid fully, ensuring a rich texture.

Mix the beet puree into the risotto halfway through the cooking process. This ensures that the rice absorbs the beet flavor evenly. Continue adding stock until the rice is al dente.

Season with salt, pepper, and a touch of lemon juice for brightness. Garnish with fresh herbs like parsley or beet greens to enhance the presentation and flavor. This colorful dish makes an excellent main course or a side dish that is sure to impress guests.

5) Beet Chips

Beet chips are a fantastic and nutritious snack option. They are easy to make and serve as a healthier alternative to traditional potato chips.

To start, preheat your oven to around 300-375 degrees Fahrenheit, depending on the recipe you're following.

Using a mandolin or a sharp knife, slice the beets thinly, around 1/16-inch thick.

It's crucial that the slices are uniform to ensure even baking.

Line baking sheets with parchment paper and arrange the beet slices in a single layer.

Lightly drizzle or spray the slices with olive oil and season them with salt.

Additional flavors like rosemary or pepper can also be added for variety.

Bake the beet slices for about 20 to 45 minutes, keeping a close eye on them towards the end to prevent over-crisping.

Once they start to brown at the edges and become crispy, remove them from the oven and let them cool.

Beet chips not only offer a satisfying crunch but are also rich in essential nutrients.

This makes them a guilt-free snack everyone will love.

Enjoy these chips on their own or pair them with your favorite dips.

6) Beet and Quinoa Bowl

A beet and quinoa bowl is a vibrant, nutrient-dense meal. Start by rinsing 1 cup of quinoa under cold water to remove any bitterness. Cook the quinoa in a pot with 2 cups of water. Bring it to a boil, reduce the heat, cover, and let it simmer for about 15 minutes or until all the water is absorbed.

Roast the beets to enhance their natural sweetness. Preheat the oven to 400°F (204°C). Wrap 6-8 medium beets in tin foil and place them on a baking sheet. Bake for 50-60 minutes until they are fork-tender. Once cool, peel and dice the beets.

Combine the quinoa and roasted beets in a large bowl. For added flavor and nutrition, mix in some rinsed chickpeas, a drizzle of olive oil, salt, and pepper. Optional additions include garlic, cumin, coriander, or dried thyme.

Top the bowl with fresh herbs such as parsley or cilantro. If desired, add a zesty touch with a dollop of chimichurri sauce. This bowl can be served warm or chilled, making it a versatile option for any meal of the day.

Nutritional Benefits of Beets

Beets are not only flavorful but also packed with essential nutrients that benefit overall health. Key components include vitamins, minerals, antioxidants, and anti-inflammatory properties.

Vitamins and Minerals

Beets provide a rich source of vitamins and minerals. A single cup of raw beets contains Vitamin C, which supports the immune system, and folate, essential for cell function and tissue growth.

These root vegetables also offer Vitamin B6 to bolster brain health and magnesium to support muscle and nerve function. Potassium in beets helps regulate blood pressure, while manganese aids in bone formation and nutrient metabolism.

Vitamin A (in the form of beta-carotene) and iron are present, contributing to vision health and oxygen transport in the blood, respectively.

Antioxidants and Anti-Inflammatory Properties

Beets are rich in antioxidants, particularly betalains, which are responsible for their deep red color. Betanin, a primary betalain, helps neutralize free radicals, potentially reducing oxidative stress.

These antioxidants contribute to lowering inflammation, which can minimize risks associated with chronic diseases. Beets' anti-inflammatory properties are linked to reducing the risk of cardiovascular diseases and decreasing inflammation markers in the body.

Regular consumption of beets may enhance overall health by providing a shield against oxidative damage and inflammation.

Creative Cooking Techniques

Cooking with beets offers a variety of methods to maximize their nutritional benefits and enhance their natural flavors. Explore roasting, blanching and freezing, and the use of beet greens for a well-rounded approach to incorporating beets into your diet.

Roasting to Enhance Flavor

Roasting beets is a simple technique that brings out their natural sweetness. To roast beets, preheat the oven to 400°F (200°C). Wash the beets thoroughly and trim off the greens, leaving about an inch of the stem. Rub them lightly with olive oil and place them in a covered ovenproof dish or wrap each beet individually in aluminum foil.

Place the beets in the oven and roast for 45 minutes to 1 ½ hours, depending on their size and freshness. Test for tenderness by piercing them with a fork. Once tender, let them cool slightly, then peel off the skins, which should come off easily. Roasted beets can be used in salads, purees, or as a side dish.

Blanching and Freezing for Storage

Blanching beets before freezing helps preserve their color and nutrients. Start by washing the beets and trimming off the tops. Cut the beets into uniform pieces, either halves or quarters, depending on their size. Bring a large pot of water to a boil.

Submerge the beet pieces into the boiling water for about 2-3 minutes. After blanching, quickly transfer the beets to an ice water bath to stop the cooking process. Drain and dry them thoroughly. Arrange the beet pieces on a baking sheet in a single layer, and freeze them until solid. Transfer the frozen beet pieces to airtight freezer bags or containers for long-term storage.

Using Beet Greens

Beet greens are often overlooked, yet they are highly nutritious and versatile. To prepare beet greens, wash them thoroughly to remove any dirt. Trim off the tough stems and roughly chop the leaves. Beet greens can be sautéed, steamed, or added to soups and stews.

Sautéing beet greens: Heat a small amount of olive oil in a pan over medium heat. Add minced garlic and cook until fragrant. Add the chopped beet greens and cook until wilted, about 3-5 minutes. Season with salt and pepper to taste. Beet greens make a nutritious side dish rich in vitamins A, C, and K.