Beetroot, often relegated to the ranks of least-favourite vegetables, is actually a nutritional powerhouse. This earthy root vegetable may not win many popularity contests, but when it comes to health benefits and versatility, it’s definitely a winner. Whether you blend it into a smoothie, roast it for a hearty salad, or incorporate it into desserts, beetroot has a lot to offer. Here’s why you should give this often overlooked vegetable a second look.
The Health Benefits of Beetroot
Beetroot is more than just a colourful addition to your plate; it’s a nutritional powerhouse. Packed with essential nutrients like fibre, folate, manganese, potassium, and Vitamin C, the health benefits are numerous:
- Rich in Nutrients: These earthy orbs are nutrient-dense, making them great for overall health.
- Antioxidant Properties: The deep red colour comes from betalains, which are powerful antioxidants that combat free radicals in your body.
- Lower Blood Pressure: Beetroot is high in nitrates that convert into nitric oxide in the body, helping to dilate blood vessels and lower blood pressure.
- Enhanced Athletic Performance: Athletes can benefit from better endurance and efficient oxygen use when they consume beetroot.
- Supports Digestive Health: A great source of fibre, beetroot helps in maintaining a healthy digestive system.
- Anti-Inflammatory: The betalains in beetroot also have anti-inflammatory properties.
Given these health benefits, it’s worth exploring easy beetroot recipes to incorporate this vegetable into your diet.
Beetroot Hummus Recipe
Elevate Your Dip Game with Luscious Beetroot Hummus
This fusion of velvety hummus and the natural sweetness of roasted beetroot creates a dish that’s as visually appealing as it is delectably smooth. Designed for those with a penchant for vibrant, healthy eating, our beetroot hummus is a feast for the eyes and a delight for the palate. The recipe weaves together the nuttiness of tahini, the zest of fresh lemon, and the subtle kick of garlic, culminating in a taste sensation that’s hard to resist. Whether you’re crafting an elegant appetizer for your next dinner party or looking for a nutritious snack, this beetroot hummus is a winner.
Balsamic Beetroot Salad with Goats Cheese
This easy beetroot recipe elevates the humble salad to a gourmet experience.
Ingredients:
- 2 medium-sized beetroots, roasted and chopped into pieces
- 100g goats cheese chopped into pieces
- Handful of walnuts (roasted)
- Mixed salad greens, I like rocket
- Olive oil, balsamic vinegar, salt, and pepper for dressing
Instructions:
Layer salad greens on a plate. Add beetroot, goats cheese and roasted walnuts. Prepare a dressing with olive oil, balsamic vinegar, salt, and pepper, then drizzle over the salad.
Cured Beetroot Salmon
When it comes to easy beetroot recipes that impress, cured beetroot salmon is a true standout. This recipe brings together the rich flavours of salmon with the earthy sweetness of beetroot, all while highlighting the health benefits of these two superfoods. Cured beetroot salmon is not only delicious but also a striking addition to any table with its vivid, deep red hue.
Ingredients:
- 1 side of fresh salmon (about 2-3 pounds), skin on and pin bones removed
- 2 medium-sized beetroots, peeled and grated
- Zest of 2 lemons
- 1 cup coarse sea salt
- 1 cup granulated sugar
- 2 tablespoons black peppercorns, crushed
- A small bunch of fresh dill, chopped
Instructions:
Prepare the Salmon: Make sure the salmon is free of any pin bones. Lay it skin-side down on a piece of cling film large enough to wrap the entire fillet.
Mix the Cure: In a bowl, combine the grated beetroot, lemon zest, sea salt, granulated sugar, crushed black peppercorns, and chopped dill. Mix until well incorporated.
Apply the Cure: Spread the beetroot mixture evenly over the flesh side of the salmon, making sure every part is well covered.
Wrap and Refrigerate: Wrap the salmon tightly in the cling film, making sure the cure is in close contact with the fish. Place the wrapped salmon on a tray and put another tray or plate on top. Weigh it down with something heavy like canned goods or a bag of rice.
Cure: Place the weighted salmon in the refrigerator and allow it to cure for 48-72 hours. Turn the salmon every 12 hours to distribute the cure evenly.
Unwrap and Clean: After the curing time, unwrap the salmon and gently wash off the beetroot cure under cold water. Pat dry with paper towels.
Slice and Serve: Using a sharp knife, slice the salmon thinly at a 45-degree angle, discarding the skin.
Beetroot Burger
Looking for another way to include beetroot in your meal plans? Try this easy beetroot burger recipe! These burgers are a perfect blend of earthy flavors and hearty texture. They’re also incredibly nutritious, featuring the well-known health benefits of beetroot.
Ingredients:
- 2 medium-sized beetroots, peeled and grated
- 1 can (15 oz) black beans, drained and rinsed
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 cup cooked quinoa or brown rice
- 1/2 cup oats, ground to a flour-like consistency
- 2 tsp ground cumin
- 1 tsp smoked paprika
- Salt and pepper to taste
- 2 tbsp olive oil
- To serve: Salad greens, avocado or guacamole, red onion, mayonnaise and whole-grain or brioche buns
Instructions:
Prepare Beetroot: After peeling, grate the beetroots using a box grater or a food processor fitted with a grating attachment.
Prepare Beans: In a large bowl, mash the black beans with a fork or potato masher until they reach a paste-like consistency, leaving some small chunks for texture.
Sauté Veggies: In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic and sauté until translucent. Add the grated beetroot and cook for another 5-7 minutes until softened.
Combine Ingredients: Add the sautéed beetroot, onion, and garlic to the mashed black beans. Add cooked quinoa (or brown rice), ground oats, ground cumin, smoked paprika, salt, and pepper. Mix well until all the ingredients are well combined.
Form Patties: Use your hands to shape the mixture into burger patties. You can make them as big or small as you like.
Cook Burgers: Heat the remaining 1 tablespoon of olive oil in a skillet over medium heat. Carefully place the patties into the skillet and cook for 5-7 minutes per side, or until they have a nice, crispy exterior.
Serve: Once cooked, you can serve the beetroot burgers on whole-grain buns with avocado, red onion, and any other toppings you enjoy.
This easy beetroot burger recipe not only adds an extra serving of vegetables to your meal but also provides a delicious, meat-free alternative for your next barbecue or family dinner. With the myriad of health benefits beetroot offers, these burgers are both a tasty and nutritious option.
Image:@dashu83
Beetroot Juice
This refreshing and healthy beverage is an easy beetroot recipe for quick nourishment.
Ingredients:
- 1 large beetroot, peeled and chopped
- 1 apple, cored and sliced
- 1 carrot, peeled and chopped
- 1-inch ginger, peeled
Instructions:
- Pass all the ingredients through a juicer.
- Serve immediately. Beetroot Juice can be served at room temperature or chilled.
Beetroot Chutney
Add some zing to your meals with this easy beetroot chutney recipe.
Ingredients:
- 3 medium-sized beetroots, peeled and finely diced
- 1 large apple, peeled, cored, and finely diced
- 1 medium onion, finely chopped
- 1 cup vinegar
- 1/2 cup brown sugar
- 1/2 cup granulated sugar
- 1 tsp ground ginger
- 1 tsp ground cinnamon
- 1/4 tsp ground cloves
- 1/2 tsp salt
Instructions:
- Combine beetroot, apple, and onion in a saucepan and cook on medium heat for 10 minutes.
- Add vinegar, sugars, and spices, then simmer for 40-50 minutes.
- Once thickened, let cool and transfer to sterilized jars.
Beetroot doesn’t have to be the vegetable you pass by in the grocery store. From its numerous health benefits to its versatility in easy beetroot recipes like hummus, salads, juices, and chutneys, beetroot can easily become the star of any meal. So go ahead, give these easy beetroot recipes a try and reap the health benefits of this humble but mighty vegetable.
FAQ’s
What do you do with fresh beetroot?
Fresh beetroot is incredibly versatile. You can use it in a variety of ways:
- Raw: Grate or thinly slice it into salads for a crunchy, earthy bite.
- Roasted: Roast it with olive oil, salt, and pepper for a caramelised, rich flavour.
- Pickled: Pickle beetroot in vinegar with spices for a tangy treat that lasts longer.
- Juice: Blend beetroot into smoothies or juice it for a nutrient-packed drink.
- Soup: Make a classic beetroot soup like borscht.
What is the best way to eat beetroot?
The best way to eat beetroot depends on your taste preferences. Popular methods include:
- Raw: In salads, shredded or thinly sliced, offering a fresh, earthy crunch.
- Roasted: Roasting intensifies its natural sweetness, making it a great side dish.
- Juiced: For those seeking health benefits, juicing raw beetroot provides a rich source of nutrients.
- Boiled or Steamed: For a softer texture, beetroot can be boiled or steamed and then added to salads or as a side dish.
What is the best way to cook beetroot?
Roasting beetroot is often considered the best way to cook it, as it enhances its sweetness and maintains its nutrients. Here’s how to roast beetroot:
- Preheat your oven to 200°C (400°F).
- Wash and trim the beetroot, leaving the skin on.
- Wrap each beetroot in foil or greaseproof paper, drizzle with olive oil, and season with salt and pepper.
- Roast for 45 minutes to an hour until tender.
- Once cooled, peel off the skin and enjoy.
Alternatively, you can boil, steam, or even grill beetroot, depending on the dish you’re making.
What to do with too much beetroot?
If you have an abundance of beetroot, there are plenty of ways to use it:
- Pickle it: Pickled beetroot can be stored for months, making it a great way to preserve a large batch.
- Freeze it: Cook or blanch beetroot, then freeze it for later use in soups, smoothies, or baking.
- Make beetroot chips: Thinly slice and bake beetroot into crispy chips for a healthy snack.
- Beetroot hummus: Blend cooked beetroot with chickpeas, tahini, and garlic for a vibrant, nutritious dip.
- Bake with it: Add it to brownies or cakes for added moisture and a unique flavour.
With these ideas, you can make the most of your beetroot surplus in delicious and creative ways!