The purple packed superfood!
Available all year beetroot can be used in all sorts of dishes from casseroles, soups and dips to salads, cakes and drinks. It has a sweet, earthy flavour that you just know is doing your body good.
As with all fresh vegetables, they are low in calories and packed with nutrients, in particular folate, manganese, potassium, iron and vitamin C.
What to look for
As well as the dark red varieties, beetroot can also be golden, pink or white. It is usually sold with stems intact, so look for firm, smooth skinned roots with a bright colour and fresh tops. Anything soft, wizened or dull looking has been hanging around for a while.
How to prepare it
Quick and easy to prepare, just twist off the tops and scrub under the tap. Older and bigger beetroot can have a leathery ring of skin around the growing top and this can be pared off. The root can be nipped off with a sharp knife. The one thing that you don’t particularly want to do is peel the roots as the colour tends to ‘bleed’, the skins are also very thin and can be eaten.
How to cook it
Beetroot can be boiled, roasted, stir fried or eaten raw
You want to keep the root as intact as possible to avoid too much of the vegetable juice ‘bleeding’ into the water, so just pop the roots into a pot, add enough water just to cover, bring to the boil and simmer until tender. Once the roots are cooked, they can be used as they are or the skins can be pinched off.
This is my favourite way of cooking beetroot, just cut it into regular sized pieces, sprinkle with salt, pepper and a drizzle of oil. Toss and roast. The flavour intesifies and the colour stays put.
Raw beetroot can have a bitter edge to it and stir frying starts the cooking process and mellows the flavour. My favourite stir fry way with beetroot is to either cut it into thin match sticks or coarsely grate it, toss in a pan with a little butter or oil and the rind of an orange. Once it’s hot, it’s ready. Eat as a vegetable or toss through salad.
You can also stir fry in the Chinese sense with other vegetables, meat, rice or noodles. It will taste fantastic, but everything in the pan will have a rosy hew!
Coping with stains
A beetroot stain is hard to eradicate. The main thing with any beetroot stain is to wash it out with cold water. Cold water is important so as not to ‘cook’ the stain in. You’ll probably have to add some soap to a fabric or carpet stain, work fast to prevent the stain drying, rubbing and dabbing with a white cloth to lift as much of the stain as possible. If it’s your hands or chopping board, again use cold water to rinse, then rub with salt and the cut side of half a lemon.
Here are a few of my favourite beetroot recipes, if you’ve been used to pickled beetroot, give them a try!
This is a real winner in my house, I’ve been making it since my children were tots and serve it with warm pitta bread.
Raw beetroot (about 4) cut into 6 wedges if big
1 small onion – cut into wedges
½ can of chickpeas or beans
1 small red chilli
1 small garlic clove
1 tbsp maple syrup
1 tsp ground coriander
1 tsp ground cumin
2 tbsp mayonnaise
2 spring onions – finely sliced
50g/¼ block feta cheese
1 handful toasted crushed hazelnuts
- Make a piece of tin foil approx. 50cm long. Put the beetroot wedges, onion & garlic in the middle of the tin foil, drizzle with a little oil, sprinkle with salt & pepper. Fold up the foil to make a parcel. Place on a baking sheet and roast in the oven for 30min.
- Remove foil parcel from the oven, open carefully, test to see if the beetroot is tender. Return to the oven if not, or if cooked, tip the contents into the bowl of a food processor.
- Add the chilli, ground coriander, ground cumin & chick peas. Blitz to puree.
- Add the mayonnaise and maple syrup, blitz again, taste for seasoning.
- Pile on to a serving plate, sprinkle with feta cheese, hazelnuts & spring onions.
Warm the pitta bread & cut into wedges
Beetroot, Orange & Hazelnut Filo Tart
Serves 4 to 6
450g raw beetroot, topped, tailed and sliced into approx. 2mm slices.
Rind & juice of 1 orange
1 tsp chopped rosemary
2 sheets filo pastry
1 spring onion, thinly sliced
30g hazelnuts, toasted & roughly chopped
- Melt a little of the butter in a heavy based 20cm frying pan over a medium heat.
- Add half of the chopped rosemary, stir it round, then arrange the beetroot slices in the pan, overlapping so that they are going to look attractive when turned out.
- Sprinkle over the remaining rosemary and the orange rind, add the orange juice, turn the heat down to low and put a lid on the pan. Cook gently for 15min.
- Pre heat the oven to 200C/440F/Gas6.
- Melt the remaining butter, unwrap the filo pastry, cut 2 sheets in half widthways and brush the butter over each sheet. Layer the sheets on top of one and other and put over the beetroot, tucking the edges in around the inside rim of the pan.
- Put the pan in the oven and bake for 15min.
- Turn out onto a plate, scatter over the hazelnuts and spring onion
I made these for my teenage children one night when I was going out, thinking they would be enough for 4 and I would have some when I came home. They were completely scoffed & I ended up with a piece of toast!!
1 large beetroot
2 medium carrots
1 large onion
1 tsp cumin seed
1 heaped tbsp horseradish sauce
100g chickpea flour
Salt & pepper
Oil for frying
- Coarsely grate the beetroot & carrots, finely slice the onion.
- Mix with the cumin seed, horseradish sauce, chickpea flour, water, salt & pepper.
- Heat about 5mm oil in a large heavy based frying pan, when hot, take handfuls of the vegetable mixture and put them in the pan. Fry on a medium hot heat for 5 mins each side. The oil should be hot enough to bubble and brown the fritters, but not hot enough to burn them.
- Turn the fritters over and cook the other side for 5 mins.
- Drain on kitchen paper.
- These can now be eaten as they are or cooled and reheated in a preheated oven at 170C/325F/Gas3 for 15mins. Serve with cucumber raita
Beetroot & Chocolate Brownie
Makes 9 pieces
This is a delicious, gluten free, low sugar brownie. Depending on the milk you use, it can also be dairy free.
150g raw beetroot, washed, topped & tailed
50g soft brown sugar
200g tin kidney beans, rinsed & drained
2 eggs, separated
1 tsp cider vinegar
50g cocoa powder
2 tsp baking powder
50g 70% dark chocolate
- Grease and line a 14cm square cake tin.
- Set the oven to 180C/350F/Gas4
- Finely grate the beetroot.
- Blitz the dates, cocoa, baking powder, sugar and chocolate in a food processor. Add the beans, egg yolks, milk & beetroot, blitz briefly again to combine.
- Whisk the egg whites in a large bowl to stiff peak.
- Stir a spoonful of egg whites into the chocolate mixture until combined, then tip this mixture into the egg whites. Fold the egg whites gently into the chocolate mixture.
- Pour into the prepared tin and bake for 30 to 40 mins. Cool for 10 mins in the tin before turning out.
- Once completely cool, cut into squares and dust with a little cocoa powder.
Roasted Beetroot & Beef Casserole
Serves 5 to 6
This is a luscious red beef casserole. Try to buy raw beetroot and either roast or boil it for a more intense colour. You can use the vacuum packed ready cooked beetroot, but the colour fades and the flavour is not as intense.
450g raw beetroot, roasted until tender
750g diced stewing steak
1 tbsp oil
Rind and juice of 1 orange
1 large red onion, sliced
2 heaped teaspoons grated root ginger
1 large clove garlic, finely sliced
Water as needed
Salt & pepper
A spoonful of Greek yogurt, crème fraiche or sour cream to garnish (optional)
- Puree the beetroot with the orange rind and juice, add a little extra water if the mixture is too thick to blend.
- Heat the oven to 130C/250F/Gas1.
- Heat a heavy based casserole dish over a high heat, add the oil and when hot, add the beef, browning it well.
- Add the sliced red onion, grated root ginger & sliced garlic, stir to combine, then add the beetroot puree and stir well.
- Bring to a simmer, put a lid on the pan and put into the oven for 1 ½ to 2 hours or until the meat is tender.
- Adjust the seasoning stir through the cream or yogurt and it’s ready to serve.
Spicy Beetroot Spaghetti
2 small beetroot (135g)
1 tomato (150g)
1 small red onion
3cm piece spicy chorizo
1 tsp balsamic vinegar
½ tsp chopped thyme leaves
1 small clove garlic
Glug of olive oil
Salt & pepper to taste
Parsley to garnish
1. Spiralise, shred or coarsely grate the beetroot.
2. Cut the tomato & chorizo into approx. 1cm dice, thinly slice the onion, finely slice the garlic.
3. Heat the oil in a heavy based frying pan, add the onion & garlic, fry for a couple of minutes, then add the chorizo. Fry for a few moments and add the tomato.
4. Cook the tomato until it starts to break down, add the beetroot, stir to heat through, then add the thyme and balsamic vinegar.
5. Stir everything together, taste & adjust seasoning
6. Tip into a bowl, sprinkle with the parsley and serve.