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Beetroot - 10 ways to utilize this vegetable
Table of Contents
1. Beetroot – Nutritional Value
100 g beetroot contains approximately 43 kcal, 1.6 g of protein, 0.2 g of fat and 9.6 g of carbohydrates. Beetroot is also a source of significant amounts of vitamins – A, C, B1, B2, B3 and folic acid, as well as rich in mineral components such as iron, potassium and magnesium. Beetroot also contains about 2.8 g of fiber in 100 g of product. In order to retain the maximum nutritional value, it is recommended to consume beetroot raw or subject it to quick thermal processing and consume it immediately after preparation. An exception is dried beetroot, in which the flavonoid content is similar to that of fresh beetroot. To increase the absorption of fat-soluble vitamins, oil, butter or olive oil should be added to a dish with beetroot.2. The health properties of beetroots
Beetroots are a source of pigments known as betalains, which possess significant anti-inflammatory, antioxidant, and chemoprophylactic properties. Furthermore, they contain nitrogen, which may contribute to improving the function of the intestinal tract and reducing hypertension. Consumption of beetroots may enhance body performance, hence, they are often utilized by athletes and physically active individuals. In a 2019 study, M. C. Swartz et al. proposed that beetroot juice may be beneficial in treating cancers in children. However, the authors emphasize that further investigations are required in this direction. P. Mirmiran and colleagues pointed out in their 2020 study that the consumption of beetroots may have an impact on improving diabetes control, kidney function, and microbiome composition. However, more observations are needed.3. The Ultimate Taste Combinations
Beetroots are excellent in both sweet and savory recipes. Their delicate sweet flavor pairs wonderfully with strong cheeses such as goat, feta, or gorgonzola, and fish such as herring or salmon. A great idea is to add horseradish to beetroots, resulting in a popular vegetable dish. Beetroot is often seasoned in appetizers with strong spices. In desserts, beetroots are often combined with cocoa or chocolate and honey, while in salads, they are combined with fruits such as mango or pineapple.4. Opportunities for using beetroots in the culinary world
There are numerous ways to utilize beetroots in the culinary realm, most often a red soup is prepared that harmonizes exceptionally well with small pierogi, uszka, or croquettes. It is also worthwhile to experiment with other concepts for preparing these health-promoting vegetables.5. A salad featuring beetroot
One fantastic idea for light dishes utilizing beetroot are salads. In cookbooks and on websites, one can find many inspirations. Starting with simple yet incredibly delicious Caprese salads featuring roasted beetroot and mozzarella, through vegetable salads with boiled beetroot, layered salads with grated beetroot, to especially intense ones such as a salad with beetroot, mango, and Gorgonzola. Beetroot also pairs excellently with goat cheese. It's important to highlight that salads are not only delicious but also provide fiber and vitamins, as well as mineral components. The benefits of these dishes are quick preparation and freedom of ingredient selection. The addition of fat in the form of sauce or dressing ensures that fat-soluble vitamins, such as A, D, E, and K, are well absorbed by the body.6. Kaprese from beetroot and mozzarella (2 servings)
1 serving: 373.9 kcal, protein: 15.2 g, fats: 28.5 g, carbohydrates: 16.4 g Ingredients: 2 beetroots (200 g), 1 ball of mozzarella (120 g), a handful of rocket leaves (20 g), 3 tablespoons of olive oil (30 g), 1 teaspoon of lemon juice (10 g), 1 teaspoon of honey (15 g), Spices: salt, pepper. Preparation: 1. Roast beetroots and slice them into very thin slices. 2. Slice mozzarella. 3. Mix olive oil, honey, and lemon juice. Add salt and pepper. 4. Place rocket leaves on a plate, arrange beetroot and mozzarella slices alternately. Pour the prepared dressing over it.7. Beetroot cream
An unconventional alternative to traditional borscht is beetroot cream. Not only is it tasty, but it also provides significantly more fiber than classic red borscht. With the right seasoning, it can be enjoyed even on cold days to ensure pleasure and satiety.8. Buckwheat porridge with dried plums (4 servings)
1 serving: 204,6 calories, protein: 4,2 g, fats: 8,7 g, carbohydrates: 32,4 g Ingredients: 6 beets (600 g), 12 fresh plums (170 g), 4 dried plums (30 g), 3 teaspoons of vegetable oil (30 g) 1 onion (100 g), 2/5 cups of apple juice (100 g) 2 glasses of vegetable broth (500 g), 2 tablespoons buckwheat (20 g), spices: fresh ginger, salt, pepper. Preparation1. Chop the onion into cubes and fry in oil. Add fresh and dried plums. Stew. 2. Add peeled and diced beets, buckwheat, and spices. Pour in broth and apple juice. Cook over low heat until soft. 3. Season with salt and pepper and blend.9. Pastes with beetroot pumpkin/hummus
Cooked or roasted beets prove to be the ideal ingredients of sandwich pastes. Blended, they enrich the taste of cheese or hummus.10. A set of beetroot offerings (1 serving)
1 serving: 231.5 kcal, protein: 15.6 g, fats: 13.2 g, carbohydrates: 14.7 g Ingredients: – 1/2 pack of semi-fat sheep cheese (125 g), – 1 beetroot (100 g), – 1 tablespoon of olive oil (5 g), – spices: horseradish, salt, pepper.11. It's a method of preparation
1. Select the beetroot, then cut it into 4 parts. Bake it in an oven with the addition of oil for about 30 minutes, at a temperature of 200°C. 2. Soften the curd, add grated or mixed beetroots. Season it with horseradish, salt, and pepper.12. Sweets with a fat content, by weight, exceeding 5% by weight
Improving the taste of beans can be achieved by preparing sweet baked goods. Brownies or other chocolate cakes will certainly win the favor of many enthusiasts. They provide a considerable amount of antioxidants in cocoa. It's hard to deny that this kind of sweets is much healthier than cream cakes full of sugar, fats (often trans) and refined flour.13. Chocolate cake made from beets (16 servings)
1 serving: 181 kcal, protein: 3.8 g, fats: 11.9 g, carbohydrates: 15.6 g Ingredients: 1 beetroot (220 g), 3/4 cubes of butter (150 g), 1 bar of bitter chocolate (100 g), 1 pack of natural yogurt (180 g), 7 teaspoons of xylitol (70 g), 4 teaspoons of cocoa (40 g), 3 eggs (150 g), 1 cup of orange flour (150 g), 2 teaspoons of soda (8 g). Preparation: 1. Cook and grate the beetroot. 2. Melt the butter and add the chopped chocolate. 3. Blend all the ingredients together. 4. Bake at 180°C for about 30 minutes.14. Blended drink from the beetroots
Beetroots enjoy a high regard among athletes. A quick and wholesome snack before training is a blended drink made of beetroots. It improves efficiency, thereby helping to achieve better results. The delicious blended drink is also an excellent choice for individuals who have undergone surgery or have issues with hypertension. By adding various fruits, one can obtain an interesting taste of the beverage.15. Cocktail made with beetroot and pineapple (1 serving)
1 serving: 402 kcal, protein: 5.9 g, fats: 1.2 g, carbohydrates: 97.5. Ingredients: - 1 raw or roasted beetroot (100 g), - 1 banana (100 g), - 1/2 fresh pineapple (200 g), - 1 1/2 glasses of orange juice (360 g), - juice of 1/2 lemon (10 g). Preparation: Peel and blend the beetroot with pineapple, banana, orange juice, and lemon juice. Add water if necessary.16. Crispy beetroot
Beetroot can also be a small snack that is perfect for parties as well. To prepare it, just slice the beetroot into thin patches and bake or fry. These crispy and delicious chips can be seasoned with your favorite spices or served with an original dip.17. Roasted beetroot chips (1 serving)
1 serving: 156.4 kcal, protein: 3.2 g, fats: 10.2 g, carbohydrates: 17.2 g Ingredients: 2 beetroots (200 g), 2 tablespoons of vegetable oil (20 g) Spices: salt, chili pepper, sweet paprika.18. The method of preparation
1. Gather the beets and peel them. Cut them into the thinnest possible slices (e.g. with a vegetable peeler). Mix them with oil and spices. 2. Lay out the baking sheet with baking paper. Arrange the beet slices so that they do not touch each other. 3. Bake them in the preheated oven (160–180°C) for about 30 minutes, after half the time turn them over.19. Beetroot and Goat Cheese Tart
Beetroot is not only a great ingredient for sweet snacks, but also for baking. The popularity of tarts is due to their versatility. A crispy base with a sweet or nutritious filling can serve as a cold snack and is also an excellent choice for a warm dinner. So why not use beetroot for this baking? The combination of butter, beetroot and goat cheese or feta and herbs will surely delight food enthusiasts.20. Bake with beets and goat cheese (8 servings)
1 serving: 344.8 calories, protein: 12.5 g, fats: 21.8 g, carbohydrates: 27.4 g Ingredients: – 12⁄3 cup orange flour (250 g), – 3⁄4 cups of butter (150g), – 3 eggs (150 g), – 2 beets (200 g), – 3⁄4 cubes of feta cheese (150 gr), – 1 pack of homogenized natural peaches (150 G), – 1 packing of smoked salmon (100 g), – spices: salt, pepper. Preparation: 1. Prepare the dough with flour, butter, a pinch of salt, and one egg. Chill it in the refrigerator for about an hour. 2. After this time, roll out the dough and place it in a baking dish. Prick the dough with a fork and cover it with baking paper, on which you sprinkle baking beads or dry beans/rice. Bake it in the preheated oven at 190°C for 15 minutes under load and another 15 minutes after removing the rice/beans/beads. 3. Roast the beets. Cut the beets and feta into cubes. Mix 2 eggs with the homogenized peaches and season with pepper and salt. 4. Place the beets, feta, and salmon pieces on the pre-baked bottom. Pour the egg mixture over it and bake for about 30 minutes.21. A baked cake made of beets
Dumplings, like cake, are a very versatile meal.. they're perfect as a sweet dessert and a balanced dish (e.g. with ground meat or vegetables). Adding crushed beets to the dumpling dough will give you a beautiful color and enrich your meal with fiber and mineral ingredients.22. Beetroot Crepes (6 portions)
1 serving: 69 kcal, protein: 3.2 g, fats: 2 g, carbohydrates: 10.5 g Ingredients: 1⁄2 cup orange flour (75 g), 1 egg (50 g), 1⁄2 cup milk (120 g), 7 teaspoons of water (70 g), 1 tablespoon of crude oil (5 g), 1/3 of beetroot (30 g). Preparation: 1. Peel and grate the beetroot. Cover with milk and cook until soft. 2. Add the remaining ingredients and mix until you get a smooth mass. 3. Fry without adding fat. Serve with a savory or sweet filling.23. Rice/groat dish with beets
Rice and groat dishes are gaining more and more popularity. They are the perfect solution for people who have little time, as they do not require separate cooking of vegetables and rice/groats. Adding starch-rich beets gives the dish a beautiful color. To ensure nutritional balance, simply add a source of protein such as cheese or meat.24. Steamed cod with beetroot risotto (2 servings)
1 serving: 482.5 kcal, protein: 27.5 g, fats: 14.6 g, carbohydrates: 56.9 g Ingredients: - 2 cod fillets (200 g), - 1 bag of arborio rice (100 g), - 3 beetroots (300 g), - 1 onion (100 g), - 1 clove of garlic (1 g), - 1 tablespoon of butter (10 g), - 1 tablespoon of oil (10 g), - 2 cups of vegetable broth (500 g), - 2/5 cup of white wine (100 g), - 2 tablespoons of grated parmesan (16 g), - herbs: fresh thyme, salt, pepper. Preparation: 1. Peel and grate the beetroots. Chop the onion and garlic into cubes and fry in oil. Add the fresh thyme. 2. Boil the vegetable broth with the beetroots and season. 3. Pour the rice onto the pan with the onion. Fry for a short time, then add the wine (cook for a few minutes). Add one tablespoon of beetroot broth (until the rice absorbs all the liquid). Repeat the process until the broth is used up. 4. Steam the cod. 5. Once the rice and beetroots are soft, remove the pan from the heat. Add butter and parmesan. Remove the thyme.25. Pickled or chilled beetroots
Pickled vegetables contain a large amount of beneficial bacteria, which is why this method of preserving cucumbers or cabbage has been used for years. Beetroots also lend themselves to pickling. Preparation does not require great efforts, and the benefits of consuming such pickled vegetables are priceless. The juice from pickled beetroots is suitable for drinking, and a soup can also be prepared from pickled beetroots.26. Preserved beets (5 pre-cooked servings)
1 serving: 68 kcal, protein 3, 2, fats: 0, 2, carbohydrates: 17, 2 g Ingredients: 10 beets (1 kg), 3 garlic teaspoons (6 g), ?? 1 tablespoon (10 g),?? 3 glasses of boiled water, cold (750 g) spices: granular pepper, laurel leaf. Procedure1. Peel and cut beets into pieces. Place in a large glass jar. Press down. 2. Add garlic, bay leaf, pepper. 3. Mix water with salt. Pour over beets. Gently shake the jar and press down again. 4. Close the jar and leave at room temperature for several days until foam appears (fermentation). 5. After this time, put in the refrigerator or in another cool place.
