Beetroot Overview
Beetroot, commonly known as beet, is a root vegetable that has a deep red color and a sweet, earthy flavor. It belongs to the Chenopodiaceae family and is cultivated for its edible taproot and leaves. Beetroots are not only delicious but also versatile, making them a popular ingredient in salads, juices, soups, and various dishes across different cuisines.
Health Benefits
- Rich in Nutrients: Beetroots are packed with essential vitamins and minerals, including folate, vitamin C, potassium, and manganese.
- Supports Heart Health: The nitrates in beetroots help lower blood pressure and improve cardiovascular health.
- Aids Digestion: High in dietary fiber, beetroots promote healthy digestion and can prevent constipation.
- Boosts Athletic Performance: The nitrates can enhance exercise performance by improving oxygen use during physical activity.
- Rich in Antioxidants: Beetroots contain betalains, which have antioxidant properties that protect cells from damage.
Nutritional Value (per 100g)
- Calories: 43
- Carbohydrates: 9.6g
- Protein: 1.6g
- Fat: 0.2g
- Fiber: 2.8g
- Folate: 109 mcg
- Vitamin C: 4 mg
- Potassium: 325 mg
- Manganese: 0.3 mg
How to Eat
Beetroot can be enjoyed in various ways:
- Raw: Grated or sliced in salads, juices, or smoothies.
- Cooked: Roasted, boiled, or steamed as a side dish or in main courses.
- Pickled: As a tangy side or condiment.
Indian Recipes
1. Beetroot Halwa
Ingredients:
- Grated beetroot: 2 cups
- Milk: 2 cups
- Sugar: 1/2 cup
- Ghee: 2 tbsp
- Cardamom powder: 1/2 tsp
- Chopped nuts (cashews, almonds): 2 tbsp
Instructions:
- Heat ghee in a pan and add grated beetroot. Sauté for 5-7 minutes.
- Add milk and cook on medium heat until it reduces to half.
- Stir in sugar and cook until it thickens.
- Add cardamom powder and nuts. Mix well and serve warm.
2. Beetroot Raita
Ingredients:
- Grated beetroot: 1 cup
- Yogurt: 1 cup
- Cumin powder: 1/2 tsp
- Green chili: 1, finely chopped
- Salt: to taste
- Fresh coriander: for garnish
Instructions:
- In a bowl, mix grated beetroot and yogurt.
- Add cumin powder, green chili, and salt. Mix well.
- Garnish with fresh coriander. Serve chilled with rice or roti.
3. Beetroot Curry
Ingredients:
- Beetroot: 2 medium, diced
- Onion: 1 medium, chopped
- Tomato: 1 medium, chopped
- Ginger-garlic paste: 1 tsp
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Cumin seeds: 1 tsp
- Oil: 2 tbsp
- Salt: to taste
Instructions:
- Heat oil in a pan, add cumin seeds, and let them splutter.
- Add chopped onions and sauté until golden brown.
- Stir in ginger-garlic paste, tomatoes, turmeric, and red chili powder; cook until tomatoes soften.
- Add diced beetroot and salt. Cover and cook until tender. Serve with chapati.
4. Beetroot and Potato Tikki
Ingredients:
- Boiled and mashed potatoes: 2 cups
- Grated beetroot: 1 cup
- Green chili: 1, finely chopped
- Cumin powder: 1/2 tsp
- Salt: to taste
- Bread crumbs: 1/2 cup
- Oil: for frying
Instructions:
- In a bowl, mix mashed potatoes, grated beetroot, green chili, cumin powder, and salt.
- Shape the mixture into small patties.
- Coat each patty with bread crumbs.
- Heat oil in a pan and shallow fry the patties until golden brown. Serve with chutney.
5. Beetroot and Spinach Soup
Ingredients:
- Beetroot: 2 medium, diced
- Spinach: 2 cups, chopped
- Onion: 1, chopped
- Garlic: 2 cloves, minced
- Vegetable broth: 4 cups
- Olive oil: 2 tbsp
- Salt and pepper: to taste
Instructions:
- Heat olive oil in a pot, add onions and garlic, and sauté until soft.
- Add diced beetroot and vegetable broth; bring to a boil.
- Reduce heat, add chopped spinach, and simmer until beets are tender.
- Blend the soup until smooth, season with salt and pepper, and serve warm.
Non-Indian Recipes
1. Beetroot Salad with Feta
Ingredients:
- Cooked beetroot: 2 cups, diced
- Feta cheese: 100g, crumbled
- Walnuts: 1/4 cup, chopped
- Olive oil: 3 tbsp
- Balsamic vinegar: 1 tbsp
- Salt and pepper: to taste
Instructions:
- In a bowl, combine diced beetroot, feta cheese, and walnuts.
- Drizzle with olive oil and balsamic vinegar, season with salt and pepper.
- Toss gently and serve chilled.
2. Beetroot Hummus
Ingredients:
- Cooked beetroot: 1 cup, diced
- Chickpeas: 1 can (400g), drained
- Tahini: 1/4 cup
- Garlic: 2 cloves
- Lemon juice: 2 tbsp
- Olive oil: 2 tbsp
- Salt: to taste
Instructions:
- In a food processor, combine diced beetroot, chickpeas, tahini, garlic, lemon juice, olive oil, and salt.
- Blend until smooth, adding water if necessary. Serve with pita bread or vegetable sticks.
3. Roasted Beetroot
Ingredients:
- Whole beetroots: 4
- Olive oil: 2 tbsp
- Salt and pepper: to taste
- Fresh herbs (thyme or rosemary): for garnish
Instructions:
- Preheat the oven to 200°C (400°F).
- Wash and trim the beetroot, leaving the skin on.
- Rub with olive oil, salt, and pepper, and wrap in foil.
- Roast for 45-60 minutes until tender. Let cool, peel, and slice. Garnish with fresh herbs.
4. Beetroot Smoothie
Ingredients:
- Cooked beetroot: 1 cup, diced
- Banana: 1, frozen
- Yogurt: 1/2 cup
- Almond milk: 1 cup
- Honey: 1 tbsp (optional)
Instructions:
- In a blender, combine diced beetroot, frozen banana, yogurt, almond milk, and honey.
- Blend until smooth. Serve immediately in a glass.
5. Beetroot and Quinoa Salad
Ingredients:
- Cooked quinoa: 1 cup
- Cooked beetroot: 1 cup, diced
- Arugula: 1 cup
- Feta cheese: 100g, crumbled
- Olive oil: 2 tbsp
- Lemon juice: 1 tbsp
- Salt and pepper: to taste
Instructions:
- In a large bowl, combine cooked quinoa, diced beetroot, arugula, and feta cheese.
- Drizzle with olive oil and lemon juice, season with salt and pepper.
- Toss gently and serve chilled.
Beetroot is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!