Beetroot
Beta vulgarisClinical Encyclopedia
Beetroot provides 43 kcal, 1.6g of protein, 9.6g of carbohydrates, and 2.8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Beetroot is a nutrient-rich root vegetable known for its vibrant color and health benefits, including improved blood flow and lower blood pressure.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Beetroot can be eaten raw in salads, roasted for enhanced sweetness, or juiced for a nutrient-dense drink. Cooking can reduce some of its antioxidant properties, so steaming is recommended.
Smart Selection & Storage
Choose firm, smooth beetroots with a deep color and no soft spots. Smaller beets tend to be sweeter.
Store unwashed beetroot in the refrigerator in a perforated plastic bag for up to two weeks. Cooked beetroot can be stored in an airtight container for up to five days.
Myths vs Realities
Healthy Recipes
Beetroot Quinoa Salad
A vibrant and nutritious salad combining roasted beetroot with protein-packed quinoa, fresh greens, and a zesty lemon dressing.
- 1 cup cooked quinoa
- 2 medium beetroots, roasted and diced
- 2 cups mixed greens
- 1/4 cup feta cheese, crumbled
- 1/4 cup walnuts, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, roasted beetroot, and mixed greens.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to create the dressing.
- 3. Drizzle the dressing over the salad, add feta cheese and walnuts, and toss gently to combine.
Beetroot Hummus
A colorful twist on traditional hummus, this beetroot hummus is creamy, nutritious, and perfect for dipping or spreading.
- 1 cup cooked chickpeas
- 1 medium beetroot, boiled and peeled
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 garlic clove
- Juice of 1 lemon
- Salt to taste
- 1. In a food processor, combine chickpeas, beetroot, tahini, olive oil, garlic, lemon juice, and salt.
- 2. Blend until smooth, adding water as needed to reach desired consistency.
- 3. Serve with pita bread or vegetable sticks.
Beetroot and Apple Smoothie
A refreshing and energizing smoothie that combines the earthy flavor of beetroot with the sweetness of apple and a hint of ginger.
- 1 medium beetroot, peeled and chopped
- 1 apple, cored and chopped
- 1/2 inch piece of ginger, peeled
- 1 cup spinach
- 1 cup almond milk
- 1 tablespoon honey (optional)
- 1. Place all ingredients into a blender and blend until smooth.
- 2. Adjust sweetness with honey if desired.
- 3. Pour into a glass and enjoy immediately.
Beetroot and Feta Stuffed Peppers
Colorful bell peppers stuffed with a mixture of roasted beetroot, feta cheese, and herbs for a healthy and satisfying meal.
- 4 bell peppers, halved and seeded
- 2 medium beetroots, roasted and diced
- 1/2 cup feta cheese, crumbled
- 1/4 cup cooked rice
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix together roasted beetroot, feta, rice, olive oil, oregano, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and place in a baking dish. Bake for 25-30 minutes.
Beetroot and Lentil Soup
A hearty and nourishing soup featuring lentils and beetroot, packed with protein and fiber, perfect for a cozy meal.
- 1 cup red lentils
- 2 medium beetroots, diced
- 1 onion, chopped
- 2 carrots, diced
- 4 cups vegetable broth
- 2 tablespoons olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, heat olive oil over medium heat and sauté onion and carrots until softened.
- 2. Add diced beetroot, lentils, cumin, vegetable broth, salt, and pepper. Bring to a boil.
- 3. Reduce heat and simmer for 25-30 minutes until lentils are tender. Blend if desired for a smooth texture.
Beetroot and Goat Cheese Tart
A delicious tart featuring a flaky crust filled with roasted beetroot and creamy goat cheese, perfect for a light lunch or appetizer.
- 1 pre-made tart crust
- 2 medium beetroots, roasted and sliced
- 1/2 cup goat cheese, crumbled
- 2 eggs
- 1/2 cup milk
- Salt and pepper to taste
- Fresh thyme for garnish
- 1. Preheat the oven to 375°F (190°C).
- 2. Arrange roasted beetroot slices in the tart crust and sprinkle with goat cheese.
- 3. In a bowl, whisk together eggs, milk, salt, and pepper. Pour over the beetroot and cheese. Bake for 30-35 minutes.
Beetroot and Avocado Toast
A trendy and nutritious toast topped with creamy avocado and thinly sliced beetroot, perfect for breakfast or a snack.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 medium beetroot, thinly sliced
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Microgreens for garnish
- 1. Toast the bread slices until golden brown.
- 2. Mash the avocado with lemon juice, salt, and pepper, and spread it over the toast.
- 3. Top with sliced beetroot and garnish with microgreens.
Beetroot and Coconut Energy Balls
These no-bake energy balls combine beetroot with oats, coconut, and nuts for a healthy snack or post-workout treat.
- 1 cup rolled oats
- 1/2 cup cooked beetroot, pureed
- 1/2 cup almond butter
- 1/4 cup shredded coconut
- 2 tablespoons honey
- 1/4 cup chopped nuts
- 1. In a bowl, mix together all ingredients until well combined.
- 2. Roll the mixture into small balls and place on a parchment-lined tray.
- 3. Refrigerate for at least 30 minutes before serving.
Beetroot and Chickpea Burgers
Flavorful and healthy burgers made with mashed chickpeas and grated beetroot, served on whole grain buns with fresh toppings.
- 1 cup cooked chickpeas, mashed
- 1 medium beetroot, grated
- 1/2 cup breadcrumbs
- 1/4 cup onion, finely chopped
- 1 tablespoon cumin
- Salt and pepper to taste
- Whole grain buns for serving
- 1. In a bowl, combine mashed chickpeas, grated beetroot, breadcrumbs, onion, cumin, salt, and pepper.
- 2. Form the mixture into patties and cook in a non-stick skillet over medium heat for 4-5 minutes on each side.
- 3. Serve on whole grain buns with your favorite toppings.
Beetroot Chia Pudding
A nutritious and colorful chia pudding made with beetroot juice, perfect for a healthy breakfast or dessert.
- 1/2 cup chia seeds
- 2 cups almond milk
- 1/2 cup beetroot juice
- 2 tablespoons maple syrup
- 1 teaspoon vanilla extract
- 1. In a bowl, whisk together chia seeds, almond milk, beetroot juice, maple syrup, and vanilla extract.
- 2. Let the mixture sit for 10 minutes, then stir again to prevent clumping.
- 3. Refrigerate for at least 2 hours or overnight until thickened. Serve chilled.
Frequently Asked Questions (FAQ)
What are the health benefits of beetroot?
Beetroot is known for its ability to improve blood flow, lower blood pressure, and enhance exercise performance due to its high nitrate content.
Can beetroot help with weight loss?
Yes, beetroot is low in calories and high in fiber, which can help you feel full and satisfied, aiding in weight management.
Is beetroot safe for everyone?
While generally safe, those with kidney issues should limit their intake due to oxalates.
How can I incorporate beetroot into my diet?
You can add beetroot to salads, smoothies, or juices, or enjoy it roasted or pickled.
Does beetroot have any side effects?
Some people may experience beeturia, where urine turns pink or red, which is harmless.
What nutrients are found in beetroot?
Beetroot is rich in vitamins C and B9 (folate), as well as minerals like potassium and magnesium.
Can beetroot improve athletic performance?
Yes, the nitrates in beetroot can enhance endurance and performance by improving blood flow.
How should beetroot be stored?
Store beetroot in a cool, dark place or in the refrigerator to maintain freshness for several weeks.