4 Beetroot recipes to explore

There is currently a wave of beetroot nutritional value and endless recipes and foods you can add to. If you have never had it, it's completely fine, but you've been missing out. 

Why beetroot? It is a modest root vegetable considered a celebrity in the culinary world. Beetroot has captured the attention of chefs and food lovers with its intriguing colour. Beetroot is a root vegetable known for its vibrant red-purple colour and sweet, earthy flavours. 

Beetroot has been a staple in various cuisines around the world. It can either be consumed raw, cooked, or pickled, and it's commonly used in salads, soups, stews, and even desserts. It has a natural sweetness that adds a unique element to foods, and its striking colour can enhance the visual appeal of a dish and make for healthy eating.

Cooking with beetroot is that chance to explore the kitchen and create delicious meals your taste buds will thank you for. Packed into this article, are some beetroot recipes you should try. 

Nutritional Value of Beetroot

 Beetroot has a good amount of nutritional benefits and is packed with essential nutrients. Here's a breakdown of the nutritional value of beetroot per 100 grammes (3.5 ounces) of raw beetroot:

Calories: 43 kcal

Carbohydrates: 9.56 grammes

Dietary Fibre: 2.8 grammes

Sugars: 6.76 grammes

Protein: 1.61 grammes

Fat: 0.17 grammes

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

Due to its rich nutritional benefits and bioactive compounds, beetroot has some potential health benefits when consumed. 

1. Beetroot is rich in dietary nitrates, which can help improve blood vessel function and promote vasodilation (widening of blood vessels). This can lead to better blood pressure regulation, enhanced blood flow, and reduced risk of cardiovascular issues.
2. The nitrate content in beetroot can enhance exercise efficiency and endurance by increasing oxygen delivery to your muscles. Consuming beetroot can improve your athletic performance and reduce fatigue from physical activities. If you get tired after a workout session or strenuous activity, consider taking beetroot to help with fatigue. 
3. Beetroot contains healthy antioxidants, including betalains and vitamin C. This helps to protect your cells, reduce inflammation and elevate stress. These antioxidants may help reduce the risk of chronic diseases. 
4. Beetroot contains nitrates, which are known to positively affect brain health by increasing blood flow to the brain. Improved blood circulation may impact cognitive function and reduce the potential risk of age-related diseases. 
5. Beetroot is known to contribute to a balanced digestive system due to the source of dietary fibre in the vegetable. This promotes a healthy digestive system and regular bowel movements, thus preventing constipation.

Beetroot recipes

Cooking beetroot is a very delicate ingredient to prepare. Here,  we'll explore some fantastic beetroot recipes you can try that are perfect for any type of diet.

Beetroot and Orange Soup

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

Ingredients

3 medium-sized beetroot, peeled and chopped

1 onion, chopped

2 cloves of garlic, minced

2 oranges, zest and juice

4 cups (1 litre) vegetable broth

2 tablespoons olive oil

Salt and pepper, to taste

Greek yoghurt or sour cream (for garnish)

Chopped fresh herbs (such as parsley or chives) for garnish

Instructions

• Start with 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 olive oil over medium heat. Add the chopped onion and stir until it becomes translucent for about 2–3 minutes. Add the minced garlic and stir for another 1-2 minutes until a fragrant aroma releases.

• Pour the chopped beetroots into the pot and stir to combine with the onions and garlic. Cook for about 5 minutes, stirring occasionally. Your hands are in for a workout.

• Pour in the vegetable broth and ensure that the beetroots are fully mixed. Let the mixture come to a boil. 

• Reduce the heat to low, cover the pot, and allow the soup to 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 you’ll be using a regular blender, blend in batches for an even texture. Make sure to be careful while blending the hot liquids. 

• Once it has blended properly, pour it back into the pot, add the orange zest and juice, and stir well. This will allow the citrus flavour from the orange to mix well with beetroots.

• Add a bit of salt and pepper to the beetroot soup for a better taste. You can adjust the seasoning to a way you prefer to balance the flavours. Reheat the soup for a short period, and there you have it—you made beetroot soup. 

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 beetroot (mix of colours if available)

4-5 cups mixed salad greens (e.g., arugula, spinach, and 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

Herbs (such as parsley or chives) for garnish

Instructions

• 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.

• 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.

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

• 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. Sprinkle crumbled goat cheese over the salad. The creamy and tangy goat cheese will balance the earthy flavours of the beetroots.

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

• Drizzle the balsamic vinaigrette dressing over the salad. The dressing will add a burst of tangy-sweet flavour that compliments the other ingredients.

You've successfully created this spectacular salad dish so go ahead and garnish with some fresh herbs and serve. 

Beetroot Brownies

Beetroot brownies are a game changer and this recipe has such a unique twist to it that you would love. 

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

• Wash, peel, and dice the beetroot. Boil or steam the diced beetroots until they are tender. Then drain them and let them cool.

• Pour the cooked beetroots into a food processor or blender, and blend until smooth. Measure out 1 cup of beetroot puree for the recipe.

• Preheat your oven to 350°F (175°C) and grease or line a baking pan (8x8 inches) with parchment paper.

• In a mixing bowl, whisk together the melted butter and granulated sugar until well combined.

• Then add the eggs and vanilla extract, and whisk again until the mixture is smooth and creamy.

• Sift the all-purpose flour, cocoa powder, and salt into the wet mixture. Gently add the dry ingredients to the wet mixture until it is well combined. Be careful not to overmix.

• Add in the beetroot puree until evenly distributed throughout the batter. Pour in the semi-sweet chocolate chips or chunks, adding an extra layer of chocolaty goodness to the treat.

• 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 centre comes out with a few moist crumbs.

• Once your brownie is baked, remove it from the oven and allow it to cool in the pan for about 15–20 minutes.

Carefully lift the treat out of the pan using the parchment paper and transfer it to a wire rack to cool completely. Once fully cooled, cut them into squares or your desired shape, and serve the delicious brownies.

Using beetroot to cook at home is like unlocking a seasoned chef's level. Creating a tasty and healthy meal is getting embraced rapidly, and beetroot offers just that with a burst of flavour and techniques. 

 If you're looking for a place to get quality beetroot and other groceries, why not try our African grocery store?