Canned Beets Recipes for Every Meal
Simple and Versatile Dishes
Canned beets offer a convenient and nutritious option for adding a hearty dose of vegetables to any meal. As a pantry staple, they save time without sacrificing the health benefits associated with their fresh counterparts. Rich in vitamins, minerals, and fiber, these ready-to-use vegetables provide a practical solution for busy individuals who still want to incorporate wholesome ingredients into their daily diet.
The process of canning preserves the beets while maintaining much of their nutritional value, ensuring they are as beneficial as they are accessible. For anyone working with beets, the canned variety eliminates the steps of peeling and cooking, making them an efficient choice for both experienced cooks and novices in the kitchen. Their versatility allows them to be transformed into a variety of dishes, ranging from appetizers to entrees.
With their deep crimson hue and earthy flavor, canned beets can enhance the taste and presentation of many recipes. They can be pureed into dips, sliced into salads, or even incorporated into desserts, demonstrating their flexibility across the menu. Whether one is looking to create a quick snack or a complex meal, canned beets are an ingredient that can rise to the occasion, fitting seamlessly into culinary creations at any time of the day.
Health Benefits of Beets
Beets are a nutrient-rich vegetable offering a gamut of health benefits. They play a role in fighting inflammation and supporting brain health, attributed to their rich nutrient profile.
Nutrient Profile
Beets are a powerhouse of vitamins and minerals, contributing to their status as a nutrient-dense food. Here's a snapshot of what they contain:
Vitamins: Beets are a good source of folate (vitamin B9), which is essential for DNA synthesis and repair, and they also provide vitamin C.
Minerals: Key minerals found in beets include potassium, which is important for heart health, and manganese, crucial for bone formation and nutrient metabolism.
Fighting Inflammation
Beets contain pigments called betalains, which have been shown to possess anti-inflammatory properties. Inclusion of beets in one's diet may help in:
Reducing the risk of chronic diseases associated with inflammation.
Mitigating inflammation-related symptoms in conditions like arthritis.
Brain Health
Diet plays a crucial role in maintaining brain health, and beets are beneficial in this area. They contribute to:
Enhanced blood flow to the brain due to their natural nitrates that help dilate blood vessels, potentially improving cognitive function.
Protection against age-related cognitive decline through their antioxidant content, which combats oxidative stress in the brain.
Selecting and Storing Canned Beets
When selecting canned beets, one should look for cans that are free from dents, rust, or swelling. These signs can indicate compromised integrity, potentially leading to food spoilage. Opting for cans with a far-off expiration date ensures maximum freshness and longevity.
Once purchased, canned beets should be stored in a cool, dry place such as a pantry or cabinet. It's essential to avoid extreme temperature changes as they might affect the beet's quality and taste. Direct sunlight should also be evaded as it can increase the internal temperature of the can, hastening deterioration.
Location Temperature Range Shelf Life Pantry 50°F-70°F 1-2 years Fridge* 34°F-40°F 3-5 days**
*only for opened canned beets ** after opening and transferring to a proper container
After opening, beets in a can should not be stored in the metal can due to potential interaction with air leading to metallic taste and corrosion. Consumers should transfer any unused beets into a glass or plastic airtight container and refrigerate them to ensure the best quality. The shelf life of opened canned beets significantly decreases and they should be consumed within 3-5 days for prime taste and safety.
Canned beets are a shelf-stable product and, if stored correctly, may be safe to consume even past the printed expiration date. However, for optimal flavor and quality, individuals are encouraged to use them within their designated shelf life. Always inspect the beets for any signs of spoilage, such as off-odors or colors, before consumption.
Preparing Canned Beets for Cooking
Canned beets provide a convenient and time-saving option for various recipes. To ensure the best outcome in cooking with canned beets, one should follow a few simple preparation steps.
Drain and Rinse: Start by draining the beets over a colander to remove the liquid. Rinsing them under cold running water can help reduce the tinny taste that sometimes accompanies canned vegetables.
Seasoning: Prior to incorporating canned beets into recipes, one might season them with salt, pepper, or other simple ingredients to enhance their natural flavor. This process will make them ready for inclusion in salads, sides, or main dishes.
Cutting: Depending on the dish, the beets can be sliced, diced, or left whole. Uniform pieces provide even cooking and a pleasant visual presentation.
Heating: If a recipe calls for heated beets, they can be warmed in a pan over medium heat until they reach the desired temperature.
Here's a quick-reference table for preparation steps:
Step Action 1. Drain Remove beets from can and discard excess liquid. 2. Rinse Clean beets under cold water to refresh their taste. 3. Season Add seasonings to taste, such as salt and pepper. 4. Cut Slice or dice beets if necessary for your recipe. 5. Heat Warm beets in a pan if required.
These preparation steps will help ensure that canned beets are ready to be transformed into a variety of tasty and nutritious meals.
Salads and Side Dishes
Canned beets offer a convenient and flavorful addition to salads and side dishes, effortlessly enhancing the nutritional value and color palate of a meal. These vegetable-based recipes are designed to be quick and adaptable, using handy canned beets that can be transformed into gourmet fare with a simple twist.
Simple Beet Salad
This Simple Beet Salad is a refreshing mix that serves as a quick, nutritious option. The salad combines canned beets, crisp cucumbers, and crumbled feta cheese, tossed with a light dressing of olive oil and lemon juice for a balance of sweetness and tang. The addition of fresh dill lends an aromatic touch to this straightforward dish, making it a delightful side salad.
Ingredients:
Canned beets, drained and sliced
Cucumbers, thinly sliced
Feta cheese, crumbled
Dill, fresh and chopped
Olive oil
Lemon juice
Preparation:
Toss all ingredients in a large bowl. Season with salt and pepper to taste.
Roasted Beet and Goat Cheese Salad
Elevate the humble canned beet with this Roasted Beet and Goat Cheese Salad. By roasting the beets with a drizzle of olive oil, their natural sugars caramelize, bringing out a richer, more intense flavor. When paired with the creamy tang of goat cheese and the earthiness of fresh herbs, the resulting dish is a warm salad that serves both as a comforting side or a standout main.
Ingredients:
Canned beets
Goat cheese
Fresh herbs (thyme or rosemary)
Olive oil
Preparation:
Spread beets on a baking sheet, drizzle with olive oil, and roast until caramelized. Serve warm, topped with goat cheese and herbs.
Canned Beet and Kidney Bean Salad
For a heartier dish, the Canned Beet and Kidney Bean Salad is an excellent choice that lends itself to a vegan diet as well. Combining the robust flavors of canned beets with the protein-rich texture of kidney beans, this salad is substantial enough to serve as a main course. A dressing made from balsamic vinaigrette adds depth, complemented by assorted salad greens for freshness.
Ingredients:
Canned beets, drained and diced
Kidney beans, drained and rinsed
Salad greens
Balsamic vinaigrette
Preparation:
Combine beets and kidney beans with salad greens. Drizzle with balsamic vinaigrette and toss to mix.
Main Courses Featuring Beets
Canned beets are incredibly versatile and can be the star ingredient in a variety of satisfying dinner options. These recipes showcase how they can be used in hearty main courses.
Borscht with Canned Beets
A traditional Eastern European soup, Borscht typically features beets as the main ingredient. For a quicker version, canned beets are perfect, imparting a deep, ruby color and sweet, earthy flavor. This vegetarian borscht can be served hot or cold, making it a flexible option for any season. To prepare, one simmers canned beets with a veggie broth, and the soup is often finished with a dollop of sour cream.
Beetroot and Feta Cheese Pasta Sauce
Beetroot and Feta Cheese Pasta Sauce is a creamy, vibrant choice that pairs the natural sweetness of beets with salty feta cheese. One purees canned beets into a smooth sauce and integrates crumbled feta for a balanced flavor profile. This sauce can be tossed with your preferred pasta for a colorful and nutritious meal.
Vegetarian Beet Burgers
For those seeking a meat-free alternative, Vegetarian Beet Burgers utilize canned beets for texture and taste. The beets are combined with legumes such as lentils or black beans and flavorful seasonings. These patties are then pan-fried or baked until crisp on the outside. When served on a whole-grain bun with your choice of toppings, they offer a satisfying and wholesome dinner option.
Creative Beet Snacks
Utilizing canned beets in snack recipes offers a convenient and healthy way to enjoy this nutritious vegetable. Whether blended into a dip, combined with fruits, or transformed into a crispy treat, canned beets can elevate snack time with their rich flavor and vibrant color.
Beet Hummus
A twist on the traditional chickpea spread, Beet Hummus incorporates the sweet, earthy tones of canned beets. Blended with tahini, garlic, lemon juice, and a touch of cumin, the beets not only enhance the flavors but also impart a striking magenta hue. This nutrient-packed snack is ready in minutes – simply puree the ingredients until smooth and serve with your choice of crudité or pita chips.
Pickled Beet and Apple Stacks
Combining the tangy taste of Pickled Beets with the crisp sweetness of apples results in a refreshing snack. One can layer thin slices of pickled beets and apples, perhaps with a spread of soft goat cheese in between, to create bite-sized stacks. They are an excellent balance of sweet and sour flavors, and a novel way to enjoy beets in a quick and healthy snack.
Beet Chips and Dip
For a crunchy alternative, Beet Chips are a standout option. Slicing canned beets thinly and baking them until crispy can create chips that are perfect for dipping. Pair these chips with a herbed yogurt or sour cream dip for a savory snack that satisfies the need for crunch. The beet chips offer a much-needed break from the monotony of potato chips, while still delivering the satisfaction of a crunchy, salty snack.
Beet-Inspired Desserts
Canned beets bring more than just color to desserts; they introduce a subtle sweetness and moistness that can transform traditional baked goods. Their rich hue is particularly well-suited for visually stunning treats, and the following recipes showcase this versatility.
Beetroot Red Velvet Cookies
Red velvet cookies receive a nutritious twist by incorporating pureed canned beets into the dough. The beets add a natural red coloring while enhancing the cookies' moisture content.
Ingredients:
1 cup canned beet puree
2 cups all-purpose flour
1 tsp baking soda
1/4 tsp salt
1/2 cup unsalted butter, softened
1 cup granulated sugar
1 egg
1 tsp vanilla extract
1 tbsp cocoa powder
White chocolate chips (optional)
Instructions:
Preheat the oven to 350°F (176°C).
Whisk together flour, baking soda, salt, and cocoa powder.
Beat butter and sugar until fluffy, then add egg and vanilla.
Blend in beet puree.
Gradually mix in dry ingredients until well combined.
Fold in white chocolate chips, if using.
Drop spoonfuls of dough onto a baking sheet.
Bake for 10-12 minutes.
Beet and Chocolate Cupcakes
For chocolate lovers, canned beets enhance the depth of chocolate cupcakes, making them richer and more complex in flavor. Beets also contribute to a moist crumb without overpowering the taste.
Ingredients:
1 3/4 cups all-purpose flour
2 cups granulated sugar
3/4 cup cocoa powder
2 tsp baking powder
1/2 tsp baking soda
1 tsp salt
1 cup canned beet puree
2 eggs
1 cup buttermilk
1/2 cup vegetable oil
2 tsp vanilla extract
Instructions:
Preheat your oven to 350°F (176°C) and line a muffin tin with cupcake liners.
Combine flour, sugar, cocoa, baking powder, baking soda, and salt in a large bowl.
In another bowl, mix the beet puree, eggs, buttermilk, oil, and vanilla.
Add wet ingredients to dry ingredients and stir until combined.
Pour batter into liners and bake for 18-22 minutes.
By incorporating beets into red velvet cookies and chocolate cupcakes, one can create desserts that are not only visually appealing but also have added nutritional benefits.
Boosting Drinks with Beets
When it comes to revitalizing beverages, incorporating canned beets can elevate the nutrient content and provide a sweet, earthy flavor. They blend seamlessly into juices and smoothies, offering a dietary boost rich in vitamins and minerals.
Ginger-Beet Juice
For a zesty and invigorating drink, Ginger-Beet Juice is an excellent choice. This beverage combines the sweet, earthy tones of beets with the spicy kick of fresh ginger. It typically requires:
1 large canned beet
2 apples
1 inch piece of fresh ginger
1/2 lemon, juiced
One should chop the ingredients and feed them into a juicer. The resulting juice is not only rich in flavor but offers benefits like improved blood flow and digestive health.
Beetroot and Berry Smoothie
The Beetroot and Berry Smoothie is a refreshing blend perfect for breakfast or a post-workout refreshment. It’s made using:
1/2 cup of canned beets, chopped
1 cup of frozen berries (blueberries or mixed berries)
1/2 cup of Greek yogurt or light coconut milk
1/2 cup of water or orange juice
One should combine all ingredients in a blender and process until smooth. Beets pair well with the sweetness of the berries, creating a nutritious drink that's excellent for cardiovascular and brain health.
Advanced Cooking Techniques with Canned Beets
Canned beets, often underestimated, hold potential for culinary creativity. This section explores sophisticated applications that transform this humble pantry staple into gourmet components for an array of dishes.
Making Beet Pesto
One can craft an innovative beet pesto by integrating the earthiness of beets with traditional pesto elements. For this recipe, one should:
Pulse canned beets in a food processor until coarsely chopped.
Add nuts such as pine nuts or walnuts, fresh herbs like basil or parsley, grated Parmesan cheese, garlic, and a squeeze of lemon juice.
Blend while drizzling in olive oil until the mixture reaches a smooth consistency.
Season with salt and pepper to taste.
This rich, magenta-hued beet pesto can be served over pasta, used as a spread for sandwiches, or as a vibrant addition to appetizers.
Creating Beet-Based Sauces
Canned beets lend themselves well to the creation of flavorful sauces that can elevate main courses. Here are steps for a simple beet-based sauce:
Begin by sauteeing aromatics such as onions and garlic in olive oil until translucent.
Chop the canned beets and add them to the pan; cook until they are warmed through.
Puree the mixture, adding in vegetable stock or cooking liquid, until one achieves a desired consistency.
Season the sauce with herbs, salt, pepper, and a touch of acidity from vinegar or citrus.
These beet-based sauces can be the perfect accompaniment to roasted meats (What wine goes well with roasted meats?), grains, or as a unique dressing for salads.
