Beets are a versatile and nutrient-packed vegetable that can add vibrant color and earthy flavor to a variety of dishes. These root vegetables are rich in essential vitamins, minerals, and antioxidants, making them an excellent choice for health-conscious cooks. Cooking with beets is simple and can be done through various methods, including roasting, steaming, boiling, or even eating them raw.
From salads to soups, beets can transform ordinary recipes into eye-catching culinary creations. Their natural sweetness pairs well with tangy ingredients like goat cheese or citrus fruits, creating balanced and delicious flavor profiles. Incorporating beets into your cooking routine not only enhances the visual appeal of your meals but also boosts their nutritional value.
The Basics of Cooking with Beets
Beets offer versatility in the kitchen, from raw preparations to roasting and boiling. Their earthy sweetness and vibrant colors make them a standout ingredient in many dishes.
Selecting the Best Beets
Choose firm, smooth-skinned beets with deep coloration. Red beets are most common, but golden beets offer a milder flavor. Baby beets are tender and cook quickly.
Look for beets with fresh, crisp greens still attached. The greens are edible and nutritious.
Avoid beets with soft spots, blemishes, or wrinkled skin. These may indicate age or improper storage.
Store beets in a plastic bag in the refrigerator crisper drawer. They can last up to 3 weeks when stored properly.
Preparation Techniques
Wash beets thoroughly under cool running water. Trim the tops, leaving about an inch of stem.
Leave the root end intact to prevent color bleeding during cooking. This also helps retain nutrients.
Peel raw beets with a vegetable peeler or scrape the skin off with a spoon after cooking.
Wear gloves when handling red beets to prevent staining. Use separate cutting boards and utensils to avoid color transfer.
Grate raw beets for salads or slaws. Slice or cube them for roasting or boiling.
Cooking Methods
Roasting: Wrap beets in foil and roast at 400°F (200°C) for 45-60 minutes until tender.
Boiling: Place beets in a pot of water, bring to a boil, then simmer for 30-45 minutes.
Steaming: Steam whole beets for 30-40 minutes or until easily pierced with a fork.
Microwave: Place beets in a microwave-safe dish with water. Cook on high for 8-12 minutes.
For all methods, cooking time varies based on beet size. Test doneness by inserting a knife – it should slide in easily.
Cool cooked beets slightly before peeling. The skin should slip off easily using paper towels or your hands.
Nutritional Benefits of Beets
Beets are nutrient-dense root vegetables packed with essential vitamins and minerals. They are an excellent source of folate, manganese, and potassium.
A half-cup serving of cooked beets contains only 37 calories, making them a low-calorie option for health-conscious individuals. This serving size provides 8 grams of carbohydrates and 1 gram of protein.
Beets are rich in dietary fiber, with one cup containing 3.4 to 3.8 grams. Fiber aids digestion and promotes gut health.
These vibrant vegetables are also high in antioxidants, particularly betalains, which give beets their distinctive red color. Antioxidants help protect cells from damage caused by free radicals.
Beet juice is a concentrated source of nitrates, which may help lower blood pressure and improve athletic performance. It’s important to note that beet juice is higher in sugar content than whole beets.
Beets contain small amounts of vitamin C, iron, and zinc, contributing to overall nutrition. They are naturally low in fat and cholesterol-free, making them a heart-healthy food choice.
Salads and Cold Dishes
Beets add vibrant color and earthy flavor to salads and cold dishes. These versatile root vegetables can be prepared in various ways to create refreshing and nutritious meals.
Beet Salad Variations
Roasted beet salad is a classic choice, combining tender beets with complementary ingredients. Pair roasted beets with goat cheese, walnuts, and a balsamic vinaigrette for a delightful mix of flavors and textures. For a fruity twist, try a roasted beet and blueberry salad. The sweetness of the berries balances the earthiness of the beets.
Raw beet salads offer a crunchy alternative. Grate or spiralize raw beets and toss with grated carrots, diced apples, and pumpkin seeds. Dress with olive oil and balsamic vinegar for a simple yet flavorful dish.
For added nutrition, incorporate beets into leafy green salads. Combine them with kale, spinach, or mixed greens for a nutrient-packed meal.
Innovative Beet Salads
Experiment with unique combinations to create innovative beet salads. Try a summer vegetable salad featuring beets, cucumber, and tomatoes for a refreshing warm-weather dish. Add edamame to a green salad with beets for a protein boost.
For a Korean-inspired dish, grate beets and toss with a garlic-infused dressing. Add caramelized onions for depth of flavor. This vegan-friendly option showcases beets in a new light.
Consider pairing beets with citrus fruits like oranges or grapefruits. The bright acidity of the citrus complements the earthy beets perfectly. Add fresh herbs like mint or basil for an extra layer of flavor.
Hearty Beet Dishes
Beets offer a versatile base for creating satisfying, nutrient-dense meals. Their earthy flavor and vibrant color elevate both plant-based and omnivorous dishes.
Savory Beet Burgers
Vegan beet burgers provide a delicious meat-free alternative. Combine grated beets with black beans, quinoa, and oats for a protein-packed patty. Season with garlic, smoked paprika, and cumin to enhance the savory profile.
For binding, use flax eggs or mashed sweet potato. Form into patties and pan-fry or bake until crispy on the outside and tender inside. Serve on whole grain buns with avocado, sprouts, and vegan aioli.
These burgers freeze well, making them perfect for meal prep. For a unique twist, try beet jerky by thinly slicing beets, marinating in soy sauce and liquid smoke, then dehydrating until chewy.
Warm Beet Side Dishes
Roasted beets make an excellent base for hearty side dishes. Toss cubed beets with olive oil, rosemary, and thyme before roasting until caramelized. Combine with goat cheese and toasted walnuts for a simple yet elegant side.
For a twist on classic comfort food, try a corned beet Reuben sandwich. Braise sliced beets in pickling spices, then layer on rye bread with Swiss cheese, sauerkraut, and Russian dressing.
Beet risotto offers a stunning presentation. Grate raw beets into Arborio rice as it cooks, infusing the dish with rich color and flavor. Finish with Parmesan and a drizzle of balsamic glaze.
Creative Beet Snacks
Beets can be transformed into delicious, healthy snacks that are both visually appealing and nutritious. These unique treats offer a creative way to enjoy the earthy flavors and vibrant colors of beets.
Healthy Beet Chips
Beet chips are a crunchy, satisfying alternative to traditional potato chips. To make them, thinly slice fresh beets using a mandoline or sharp knife.
Toss the slices with a light coating of olive oil and seasonings like salt, pepper, or herbs. Arrange them in a single layer on baking sheets.
Bake at 350°F (175°C) for 15-20 minutes, flipping halfway through. For extra crispiness, use an air fryer at 375°F (190°C) for 8-10 minutes.
The result is a batch of crispy, colorful chips with a slightly sweet taste. These nutrient-packed snacks are rich in fiber, vitamins, and antioxidants.
Beet Jerky
Beet jerky offers a chewy, flavorful snack option for those seeking a meat-free alternative. Start by slicing beets into thin strips, about 1/8 inch thick.
Marinate the strips in a mixture of soy sauce, maple syrup, and spices like garlic powder and smoked paprika for 2-4 hours. This infuses the beets with savory-sweet flavors.
Pat the strips dry and arrange them on dehydrator trays. Dehydrate at 135°F (57°C) for 8-12 hours, or until the jerky reaches desired chewiness.
For those without a dehydrator, oven-drying works too. Bake at the lowest temperature setting for 6-8 hours, checking regularly for doneness.
International Beet Dishes
Beets feature prominently in cuisines around the world, adding vibrant color and earthy flavors to diverse dishes. From hearty soups to refreshing salads, beets showcase their versatility across cultures.
Traditional Borscht
Borscht, a staple in Eastern European cuisine, stands out as one of the most iconic beet dishes. This vibrant red soup combines beets with other vegetables like cabbage, carrots, and potatoes. Recipes vary by region, but typically include beef or pork broth for richness.
To make borscht, start by sautéing onions and garlic. Add diced beets, carrots, and potatoes, then pour in beef broth. Simmer until vegetables are tender. Shred cabbage and add it near the end of cooking. Season with salt, pepper, and a touch of vinegar or lemon juice for brightness.
Serve borscht hot with a dollop of sour cream and fresh dill. For a vegan version, use vegetable broth and skip the sour cream or use a plant-based alternative.
Global Beet Recipes
Beets make appearances in cuisines beyond Eastern Europe. In Middle Eastern cooking, they’re often roasted and incorporated into salads or dips. Try making a vibrant beet hummus by blending cooked beets with chickpeas, tahini, garlic, and lemon juice.
Indian cuisine features beets in curries and stir-fries. Grate raw beets and sauté them with spices like cumin and turmeric for a quick side dish. In Scandinavian countries, pickled beets are a popular condiment.
For a modern twist, create vegan poke bowls using diced roasted beets instead of fish. Combine with rice, avocado, edamame, and a soy-ginger dressing for a colorful, nutritious meal.
Signature Beet Recipes
Elevate your culinary repertoire with these vibrant and flavorful beet dishes. From creamy dips to savory roasted delights, beets offer versatility and nutritional benefits in every bite.
Specialty Beet Hummus
Beet hummus transforms the classic Middle Eastern dip into a colorful and nutritious spread. Blend cooked beets with chickpeas, tahini, garlic, lemon juice, and olive oil for a smooth, creamy texture. Add cumin and salt to taste.
The result is a striking magenta-hued hummus with a slightly sweet, earthy flavor. Serve with pita chips, fresh vegetables, or use as a sandwich spread. For extra depth, try roasted beet hummus by using oven-roasted beets instead of boiled ones.
Roasted Beet Delights
Roasting beets intensifies their natural sweetness and creates a tender, caramelized exterior. Preheat the oven to 400°F (200°C). Wash and trim beets, then wrap them individually in foil. Place on a baking sheet and roast for 45-60 minutes until fork-tender.
Once cooled, peel and slice the beets. Toss with olive oil, salt, and your choice of herbs like thyme or rosemary. For lemon-herb roasted beets, add lemon zest and juice before serving. These versatile roasted beets can be enjoyed warm or cold in salads, grain bowls, or as a standalone side dish.
Refreshing Beet Beverages
Beet juice offers a vibrant and nutritious way to enjoy this root vegetable. Its deep red color and earthy flavor make it a unique addition to the world of healthy beverages.
Ginger-beet juice combines the earthy sweetness of beets with the spicy kick of ginger. This pairing creates a refreshing drink that may aid digestion and provide anti-inflammatory benefits.
For a simple beet juice recipe, blend raw beets with water and strain. Add a squeeze of lemon to brighten the flavor and help preserve the vibrant color.
Try this ginger-beet juice combination:
- 2 medium beets, peeled and chopped
- 1-inch piece of fresh ginger, peeled
- 1 apple for sweetness
- 1 cup water
Blend ingredients until smooth, then strain for a silky texture.
For a cooler option, freeze beet juice in ice cube trays. Add these colorful cubes to water or lemonade for a gradual infusion of beet flavor and color.
Beet smoothies offer another way to enjoy this vegetable. Combine beet juice with frozen berries, banana, and yogurt for a creamy, nutrient-packed drink.
Remember to start with small amounts of beet juice if you’re new to it. Its natural sugars and compounds can have a mild laxative effect for some people.
Preserving Beets
Preserving beets allows you to enjoy their earthy flavor and vibrant color year-round. Canning and pickling are effective methods to extend the shelf life of these nutritious root vegetables.
Canning and Pickling
To can beets, start by washing and trimming the greens, leaving about 2 inches of stem. Boil the beets until tender, then cool and remove the skins. Pack the beets into sterilized jars, leaving 1 inch of headspace. Add boiling water or brine, remove air bubbles, and seal the jars. Process in a pressure canner according to safe canning guidelines.
For pickled beets, slice cooked beets and pack them into jars with a vinegar-based pickling solution. Add spices like cloves, cinnamon, or peppercorns for extra flavor. Process the jars in a boiling water bath to ensure proper sealing.
Both canned and pickled beets can be stored in a cool, dark place for up to a year. Pickled beets offer a tangy twist and make a delicious addition to salads or as a standalone side dish.
Culinary Tips and Tricks
Beets offer versatility in cooking and pairing options. Their earthy sweetness and vibrant colors make them a standout ingredient in many dishes.
Serving Suggestions
Roasted beets make an excellent side dish when tossed with olive oil, salt, and pepper. Slice them thinly and add to salads for a pop of color and nutrients. Grated raw beets can be incorporated into slaws or used as a garnish.
For a unique twist, try grilled beets. Wrap them in foil with herbs and olive oil before placing on the grill. This method imparts a subtle smoky flavor.
Chioggia beets, with their striking candy-striped interior, are best served raw or lightly cooked to preserve their beautiful pattern. Slice them thinly and use in carpaccio or as a colorful addition to crudité platters.
Pairing Flavors with Beets
Beets pair well with tangy and creamy flavors that balance their earthy sweetness. Goat cheese, feta, and yogurt make excellent companions. Citrus fruits like oranges and grapefruits complement beets’ flavors while adding brightness.
Herbs such as dill, mint, and tarragon enhance beets’ natural taste. For a savory touch, pair beets with nuts like walnuts or pistachios. Balsamic vinegar or a light vinaigrette can elevate beet dishes by adding acidity.
Consider combining beets with other root vegetables like carrots or parsnips for a hearty roasted medley. For a refreshing summer dish, mix chilled beets with cucumber and a yogurt-based dressing.