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Five Recipes with Beetroot as the Primary Ingredient
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Beetroot is most commonly used to prepare borscht or raw dishes. However, its application is also an excellent choice in many other dishes, as it will not only affect the taste, but also the nutritional value of the dish. This vegetable is characterized by a rich content of vitamins and minerals, thus it should be included in the daily diet.
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Beetroot - individual characteristics
Two main types of beetroot can be distinguished: leafy, grown for edible leaves and their stems, and root beetroot, which includes m. in. Sugar beetroot and sugar beet. In Poland, sugar beetroot is most commonly used, from which many popular dishes are prepared, such as borscht (A. Cwojdzińska, vitalia. pl). The common beetroot (Beta vulgaris) is grown on all continents in the temperate climate zone and has been known since the Middle Ages, while the cultivation of beetroot with round roots (such as those that can currently be found in shops) only began in the 16th century (K. Górnicki i wsp. 2017).
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The nutritional value of beetroots
This less popular vegetable is a concentrated source of vitamins and minerals. It is also a product with a low calorie count, making it an excellent choice in the diet of people with weight or obesity issues. Beetroot is known for its antioxidant properties - it fights free radicals in the body and protects it from oxidative stress. This role is attributed to the betalain pigments contained in the vegetable. Antioxidants prevent the occurrence of various diseases such as atherosclerosis, diabetes, hypertension, and even cancer. Beetroot is a source of many vitamins, especially those of the B group and C. They are also characterized by a high content of minerals such as magnesium, zinc, potassium, calcium, and iron. However, their levels vary and can differ depending on the vegetable variety. In one study, differences were observed in the content of calcium, iron, and magnesium (Z. Nizioł-Łukaszewska, M. Gawęda 2015). The content of selected nutrients in 100 g of beetroot (H. Kunachowicz et al. 2016): – Energy – 42 kcal, – Protein – 1,8 g, – Fat – 0,1 g, – Carbohydrates – 9,5 g, – Vitamin B3 – 0,4 mg, – Vitamin C – 10 mg, – Potassium – 348 mg, – Calcium – 41 mg, – Magnesium – 17 mg, – Iron – 1,7 mg.
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Five dishes featuring beetroot as the primary ingredient
Preparation time: 80 minutes Ingredients (per serving): beetroot – piece (140 g), spinach – 2 handfuls (50 g), feta cheese – 2 slices (30 g), onion – slice (15 g), pumpkin seeds – 2 teaspoons (10 g), olive oil – 1 teaspoon (5 g), honey – 1 teaspoon (12 g), lemon juice – 2 tablespoons (12 ml). Preparation: 1. Clean and peel the beetroot, wrap it in aluminum foil, and bake for about an hour in the preheated oven at 180°C. 2. Wash and tear the spinach into smaller pieces, placing it in a bowl. 3. Cut the feta cheese into cubes and the onion into thin strips. Add both to the spinach. 4. Mix the olive oil, honey, and lemon juice together and set aside. 5. Once baked, let the beetroot cool, peel it, and cut it into cubes. Add it to the remaining ingredients. 6. Drizzle everything with the honey dressing and sprinkle with pumpkin seeds. Nutritional value (per serving): energy: 304 kcal, protein: 11.5 g, fat: 16.8 g, carbohydrates: 31.5 g.
04 / 07
Pan-fried beetroots with herbal dipping sauce
Preparation time: 45 minutes Ingredients (per serving): beetroot - 2 pieces (280 g), extra virgin olive oil - 2 teaspoons (30 g), natural yogurt - 1/2 piece (75 g), garlic - 1/2 clove (2,5 g), oregano - a pinch (0,2 g), provencal herbs - a sprig (0,2 g), salt - 2 pinches (0,4 g), pepper seasoning - a pinch (0,2 g).
05 / 07
Spicy beetroot dip on the rye roll
Time of preparation: 60 minutes Ingredients (per serving): beetroot – artichoke (140 g), rye rolls – 2 pieces (60 g) arugula – a handful (25 g), olive oil – teaspoon (15 g), tartar – spoon (10 g), pumpkin seeds – tablespoon (5 g), oregano seeds (0.2 g), salt – two sprouts (0.4 g), pepper plant (0.2 g). Preparation: Cook the beetroot in salty water, peel it, and cut into cubes. Place the beetroot in a bowl and add the olive oil, tartar, and spices. Mix everything to a smooth paste and serve on the rye rolls with arugula and pumpkin seeds. Nutritional value (per serving): energy: 387 kcal, protein: 9.6 g, fat: 19.9 g, carbohydrates: 44.9 g.
06 / 07
A salad with buckwheat, beetroot, and goat's cheese
Preparation time: 60 minutes Ingredients (per serving): Beetroot – a piece (140 g), buckwheat – a portion (40 g), goat cheese – a portion (40 g), cocktail tomatoes – a handful (100 g), arugula – a handful (25 g), pumpkin seeds – a spoonful (5 g), salt – 2 pinches (0.4 g), pepper – a pinch (0.2 g). Preparation: 1. Peel the beetroot and cook in salty water for about 45 minutes. 2. Rinse buckwheat several times in cold water, then cook according to the package instructions. 3. Wash the arugula and put in a bowl, together with halved cocktail tomatoes. 4. Cool the buckwheat and add it to the vegetables. 5. Peel the beetroot, dice, and add to the other ingredients. 6. Crumble the goat cheese and sprinkle over the salad. 7. Season with salt and pepper and add pumpkin seeds. Mix all ingredients well. Nutritional value (per serving): – energy: 369 kcal, – protein: 17.2 g, – fat: 13.2 g, – carbohydrates: 47.9 g.
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Beetroot Cream
Difficulty: Medium
Preparation time: 80 minutes
Ingredients (per serving):
– Beetroot – piece (140 g),
– Vegetable stock – glass (250 ml),
– Onion – plaster (15 g),
– Garlic – tooth (5 g),
– Olive oil – teaspoon (5 g),
– Parsley – teaspoon (6 g),
– Pumpkin seeds – teaspoon (5 g),
– Salt – 2 sprays (0.4 g),
– Pepper – spray (0.2 g).
Method:
1. The beetroot, stripped of its outer layers, is wrapped in foil and baked in the oven preheated to 180°C for about an hour.
2. Garlic is pressed through a press and onion is cut into smaller pieces.
3. Olive oil is heated in a pot and the garlic and onion are fried until golden brown.
4. The cooked beetroot is peeled, cut into cubes and added to the pot. It is then covered with vegetable stock, seasoned with salt and pepper and simmered for about 10 minutes.
5. After the time has elapsed, remove from the heat and blend until smooth.
6. Pour onto a plate and sprinkle with parsley and pumpkin seeds.
Nutritional value (per serving):
– Energy: 164 kcal,
– Protein: 5.3 g,
– Fat: 8.0 g,
– Carbohydrates: 20.4 g.
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Scientifically reviewed by a clinical dietitian
• 23.03.2026
Cwojdzińska A., Sok z buraka nie wyleczy niedokrwistości, vitalia.pl/artykul10193_Sok-z-buraka-nie-wyleczy-niedokrwistosci.html (30.09.2020). Górnicki K. et al., Charakterystyka wybranych surowców i produktów roślinnych w aspekcie ich utrwalania różnymi metodami, pod red. Górnickiego K., Warszawa 2017.
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