It’s hot! Why not beat the heat with some delicious and nutritious beet recipes? From refreshing beet salads to hearty plant-based beet burgers, these versatile root vegetables can be the perfect addition to your summer menu. Whether you prefer them roasted, grilled, pickled or blended into a smoothie, there are endless ways to enjoy the earthy sweetness and vibrant color of beets.
In addition to being naturally delicious, beets are packed with nutrients! A half cup of beet root has just 30 calories and is a good source of essential minerals like folate and manganese. Plus, this wonderfully versatile ingredient has both edible roots and greens! Often, the beets we encounter in the grocery store are without their tops (i.e., beet greens). Of course, when you pull a beet out of the ground, its green, leafy tops are still attached. These greens are not only highly nutritious but completely edible, reminiscent of spinach but sweeter. With two vegetables in one, it is no wonder that beets have been an important part of heritage diets around the world.
All beet greens need is a quick sauté in a pan with some olive oil, garlic, and salt and pepper. Simple and delicious. One cup of cooked beet greens is a good source of iron and fiber, and has more than 100 percent of your recommended Vitamin K. Plus, utilizing this oft-forgotten part of the vegetable reduces food waste!
Grocery stores offer fresh beets, packaged cooked beets (in the produce section), and canned beets, making it easy to integrate all parts of them into your meals any time—so we have some ideas for breakfast, lunch, and dinner!
Breakfast: Beet and Blackberry Muesli
Switch up your normal breakfast routine with this tasty and colorful Muesli!
Beets and cocoa play off each other beautifully in this sweet, vibrant smoothie recipe.
Lunch: Beet Chicken Salad
This is an example of a recipe that uses both the beets and beet greens. If your beets did not come with the greens attached, feel free to substitute for a bunch of kale or any other greens you have on hand!
This recipe is courtesy of Chef Ana Sortun of Oleana and Sofra restaurants in Cambridge, MA and is featured in The Oldways Table. Ana’s replacement of beets for cucumbers is an interesting take on the Greek tzatziki, traditionally used a sauce or dip. Learn more delicious recipes from Ana and spend time with her during our culinaria in Turkey next May!
Dinner: Beet Burgers
These burgers are perfect for those trying to eat more plant-based meals! With chopped mushrooms, walnuts, quinoa and beans, it has a lovely texture and is full of nutrients!
Beet Green Pesto Pasta with Zucchini and Chickpeas
Another creative way to utilize leafy beet greens is to add them to a pesto! It makes the perfect topping for whole grain pasta!
While these are just a few ideas, we hope this blog inspired you to cook with beets regularly. It is an underrated but mighty and versatile root vegetable! For even more recipe inspiration, check out our library full of delicious traditional heritage diet inspired recipes.
Comment below your favorite way to use beets and what underrated ingredient we should discuss next!
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