A modest yet brilliant root vegetable has become a celebrity in the world of cuisine, where innovation coexists with tradition: the beetroot. This modest treasure has captured the attention of chefs and food lovers with its alluring color. Be prepared to have your taste buds tantalised as we explore the world of beetroot dishes that transform the culinary scene, revitalise your kitchen, and invite you to embrace the remarkable possibilities of this colourful canvas as we take you through beetroot recipes.

What is Beetroot?

Beetroot, often simply referred to as “beet,” is a root vegetable known for its vibrant, deep red-purple color and sweet, earthy flavour. It belongs to the Beta vulgaris species and is cultivated for both its roots and greens, which are edible and nutritious.

Beetroot has been a staple in various cuisines around the world for centuries. It can be consumed raw, cooked, or pickled, and it’s commonly used in salads, soups, stews, and even desserts. Its natural sweetness adds a unique element to dishes, and its striking color can enhance the visual appeal of a wide range of culinary creations and make for healthy eating.

Nutritional Value of Beetroot

Beetroot is not only a flavorful and colorful addition to your culinary creations but also a nutritional powerhouse packed with a variety of essential nutrients. Here’s a breakdown of the nutritional value of beetroot per 100 grams (3.5 ounces) of raw beetroot:

• Calories: 43 kcal
• Carbohydrates: 9.56 grams
  • Dietary Fiber: 2.8 grams
  • Sugars: 6.76 grams
• Protein: 1.61 grams
• Fat: 0.17 grams

In addition to being low in calories and fat, beetroot is rich in several key vitamins and minerals, including:

• Vitamin C: 4.9 mg (8% of the recommended daily intake)
• Folate (Vitamin B9): 109 mcg (27% of the recommended daily intake)
• Potassium: 325 mg
• Manganese: 0.33 mg (17% of the recommended daily intake)
• Iron: 0.8 mg
• Magnesium: 23 mg
• Phosphorus: 40 mg
• Zinc: 0.35 mg

Potential Health Benefits of Beetroot

Beetroot offers a range of potential benefits due to its rich nutritional profile and bioactive compounds. Here are some of the key health benefits associated with consuming beetroot:

1. Heart Health: Beetroot is rich in dietary nitrates, which can help improve blood vessel function and promote vasodilation (widening of blood vessels). This may lead to better blood pressure regulation, enhanced blood flow, and reduced risk of cardiovascular issues.
2. Improved Exercise Performance: The nitrate content in beetroot has been shown to enhance exercise efficiency and endurance by increasing oxygen delivery to muscles. This can lead to improved athletic performance and reduced fatigue during physical activities.
3. Antioxidant Support: Beetroot contains healthy antioxidants, including betalains and vitamin C, which help protect cells from oxidative stress and reduce inflammation. These compounds contribute to overall cellular health and may lower the risk of chronic diseases.
4. Brain Health: The nitrates in beetroot may positively affect brain health by increasing blood flow to the brain. This improved circulation may support cognitive function and potentially reduce the risk of age-related cognitive decline.
5. Digestive Health: Beetroot is a good source of dietary fiber, which supports healthy digestion by promoting regular bowel movements and preventing constipation. Fiber also feeds beneficial gut bacteria, contributing to a balanced gut microbiome.

How to Cook Beetroot

Cooking beetroot is a very delicate ingredient to prepare, here we’ll take you through some amazing beetroot recipes you can try that are perfect for an omnivore diet and vegans alike.

Beetroot and Orange Soup

Beetroot and Orange Soup is a delightful and vibrant beetroot soup that combines the earthy sweetness of a colourful beetroot with the zesty freshness of oranges. Here’s a step-by-step guide on how to make this delicious soup

Ingredients

• 3 medium-sized beetroots, peeled and chopped
• 1 onion, chopped
• 2 cloves of garlic, minced
• 2 oranges, zest and juice
• 4 cups (1 liter) vegetable broth
• 2 tablespoons olive oil
• Salt and pepper, to taste
• Greek yogurt or sour cream (for garnish)
• Chopped fresh herbs (such as parsley or chives) for garnish

Instructions

Start by peeling the beetroots and chopping them into small, even-sized pieces. The smaller the pieces, the quicker they will cook.

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until it becomes translucent, about 2-3 minutes. Add the minced garlic and sauté for another 1-2 minutes until fragrant.

Add the chopped beetroots to the pot and stir to combine with the onions and garlic. Cook for about 5 minutes, stirring occasionally.

Pour in the vegetable broth, ensuring that the beetroots are fully submerged. Bring the mixture to a gentle boil.

Reduce the heat to low, cover the pot, and let the soup simmer for about 20-25 minutes, or until the beetroots are tender and easily pierced with a fork.

Using an immersion blender or a regular blender, carefully blend the soup until smooth and creamy. If using a regular blender, work in batches if necessary. Be cautious when blending hot liquids to avoid splattering.

Return the blended soup to the pot and add the zest and juice of the oranges. The citrusy flavor will complement the sweetness of the beetroots. Stir well to combine.

Season the beetroot soup with salt and pepper to taste. Adjust the seasoning as needed to balance the flavors. Reheat the soup gently if necessary.

Roasted Beetroot Salad with Goat’s Cheese and Walnuts

Roasted Beetroot Salad with Goat’s Cheese and Walnuts is an easy recipe with a delightful combination of earthy sweetness, creamy tanginess, and nutty crunch. Here’s a step-by-step guide on how to create this easy roast beetroot recipe:

Ingredients

• 3 medium-sized beetroots (mix of colors if available)
• 4-5 cups mixed salad greens (e.g., arugula, spinach, lettuce)
• 1/2 cup crumbled goat’s cheese
• 1/2 cup chopped walnuts, toasted
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper, to taste
• erbs (such as parsley or chives) for garnish

Instructions

Roast the Beetroots: Preheat your oven to 400°F (200°C). Wash, peel, and trim the beetroots. Cut them into bite-sized cubes or wedges.

Place the beetroot pieces on a baking sheet, drizzle with a little olive oil, and season with salt and pepper. Toss to coat.

Roast in the preheated oven for about 25-30 minutes, or until the beetroots are tender when pierced with a fork. Remember that cooking time may vary based on the size of your beetroot pieces.

Toast the Walnuts: While the beetroots are roasting, spread the chopped walnuts on a separate baking sheet.

Toast them in the oven for about 5-7 minutes, or until they become fragrant and lightly golden. Keep an eye on them to prevent burning.

Prepare the Dressing: In a small bowl, whisk together the extra-virgin olive oil, balsamic vinegar, salt, and pepper. Adjust the seasoning to your taste.

Assemble the Salad: Once the roasted beetroots have cooled slightly, arrange the mixed salad greens on a serving platter or individual plates.

Scatter the roasted beets over the greens, distributing them evenly.

Add the Toppings: Sprinkle crumbled goat cheese over the salad. The creamy and tangy goat cheese will balance the earthy flavors of the beetroots.

Sprinkle the toasted walnuts over the salad for a delightful crunch and nutty flavor.

Drizzle with Dressing: Drizzle the balsamic vinaigrette dressing over the salad. The dressing will add a burst of tangy-sweet flavor that complements the other ingredients.

Garnish and Serve: Garnish the salad with chopped fresh herbs, such as parsley or chives, for an extra layer of freshness.

Beetroot and Feta Stuffed Pita Pockets

Creating Beetroot and Feta Stuffed Pita Pockets is a flavorful and nutritious recipe to enjoy the earthy sweetness of beetroot combined with the creamy tang of feta cheese. Here’s a step-by-step guide to making this delicious dish:

Ingredients

• 2 medium-sized beetroots, roasted, peeled, and diced
• 1/2 cup crumbled feta cheese
• 1/2 cucumber, finely chopped
• 1/4 red onion, finely chopped
• 2 tablespoons fresh dill, chopped
• Juice of 1 lemon
• 2 tablespoons extra-virgin olive oil
• Salt and pepper, to taste
• Whole wheat pita pockets

Instructions

Prepare the Beetroot: Preheat your oven to 400°F (200°C). Wash and trim the beetroots, leaving the skin on. Place the beetroots on a baking sheet and roast for about 45-60 minutes, or until they are tender when pierced with a fork.

Let the roasted beetroots cool, then peel and dice them into small pieces.

Create the Filling: In a mixing bowl, combine the diced roasted beetroot, crumbled feta cheese, finely chopped cucumber, finely chopped red onion, and chopped fresh dill.

Drizzle the lemon juice and extra-virgin olive oil over the mixture. Season with salt and pepper to taste.

Gently toss the ingredients to ensure they are well combined and coated with the dressing.

Assemble the Pita Pockets: Warm the whole wheat pita pockets slightly to make them more pliable. Carefully open each pita pocket to create a pocket for the filling.

Stuff each pita pocket with a generous portion of the beetroot and feta mixture. Press gently to ensure the filling is evenly distributed.

Beetroot Brownies

Experience the delectable fusion of rich chocolate and wholesome beetroot in every bite with these indulgent yet nutritious treats. This recipe adds a unique twist to the classic brownie by incorporating the natural sweetness and vibrant color of beetroot. Get ready to delight your taste buds and impress your friends and family with this irresistible treat.

Ingredients

• 2 medium-sized beetroots, cooked, peeled, and pureed (about 1 cup beetroot puree)
• 1/2 cup unsalted butter, melted
• 1 cup granulated sugar
• 2 large eggs
• 1 teaspoon vanilla extract
• 1/2 cup all-purpose flour
• 1/3 cup unsweetened cocoa powder
• 1/4 teaspoon salt
• 1/2 cup semi-sweet chocolate chips or chunks

Instructions

Prepare the Beetroot Puree: Wash, peel, and dice the beetroot. Boil or steam the diced beetroots until they are tender. Drain and let them cool.

Puree the cooked beetroots in a food processor or blender until smooth. Measure out 1 cup of beetroot puree for the recipe.

Preheat the Oven: Preheat your oven to 350°F (175°C) and grease or line a baking pan (8×8 inches) with parchment paper.

Mix Wet Ingredients: In a mixing bowl, whisk together the melted butter and granulated sugar until well combined.

Add the eggs and vanilla extract, and whisk again until the mixture is smooth and creamy.

Incorporate Dry Ingredients: Sift the all-purpose flour, cocoa powder, and salt into the wet mixture.

Gently fold the dry ingredients into the wet mixture until just combined. Be careful not to overmix.

Add Beetroot Puree: Fold in the beetroot puree until evenly distributed throughout the batter.

Fold in Chocolate Chips: Gently fold in the semi-sweet chocolate chips or chunks, adding an extra layer of chocolaty goodness to the treat.

Bake the Brownies: Pour the batter into the prepared baking pan and spread it evenly.

Bake in the preheated oven for approximately 25-30 minutes, or until a toothpick inserted into the center comes out with a few moist crumbs.

Cool and Slice: Once baked, remove them from the oven and allow them to cool in the pan for about 15-20 minutes.

Carefully lift the treat out of the pan using the parchment paper and transfer them to a wire rack to cool completely.

Serve and Enjoy: Once fully cooled, cut them into squares or your desired shape.

Serve these delightful beetroot brownies on a plate and savor the unique combination of chocolatey richness and the natural sweetness of beetroot.

Conclusion

Beetroot‘s earthy sweetness and vibrant hue have the power to create amazing recipes that create extraordinary feasts, enticing both seasoned chefs and aspiring home cooks alike. By embracing the diverse array of flavors, textures, and techniques that beetroot offers, you’re not only adding a touch of elegance to your meals but also embracing the healthful benefits this humble root vegetable brings to the table. If you’re looking for a place to get quality beetroot and other groceries why not try our African Grocery Store?