Steamed Beet
Beta vulgarisClinical Encyclopedia
Steamed Beet provides 44 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.
Steamed beets are a nutritious root vegetable known for their vibrant color and earthy flavor. They are rich in essential nutrients and antioxidants, making them a valuable addition to a balanced diet.
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
Best enjoyed steamed to retain nutrients; can be added to salads, smoothies, or served as a side dish.
Smart Selection & Storage
Choose firm, smooth beets with vibrant color and no soft spots for the best quality.
Store unwashed beets in a cool, dark place or in the refrigerator for up to two weeks.
Myths vs Realities
Healthy Recipes
Steamed Beet and Quinoa Salad
A vibrant salad combining the earthy sweetness of steamed beets with protein-packed quinoa, fresh herbs, and a zesty lemon dressing.
- 2 medium steamed beets, diced
- 1 cup cooked quinoa
- 1/4 cup chopped fresh parsley
- 1/4 cup crumbled feta cheese
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the diced steamed beets, cooked quinoa, parsley, and feta cheese.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Beet and Chickpea Hummus
A colorful twist on traditional hummus, this recipe blends steamed beets with chickpeas for a nutrient-rich dip that’s perfect for snacking.
- 1 cup steamed beets, chopped
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 garlic clove, minced
- Juice of 1 lemon
- Salt to taste
- 1. In a food processor, combine the steamed beets, chickpeas, tahini, olive oil, garlic, lemon juice, and salt.
- 2. Blend until smooth, adding water as needed to achieve desired consistency.
- 3. Serve with fresh vegetables or whole grain pita chips.
Steamed Beet and Goat Cheese Tart
A savory tart featuring a flaky crust filled with creamy goat cheese and sweet steamed beets, perfect for brunch or a light dinner.
- 1 pre-made whole grain tart shell
- 2 medium steamed beets, sliced
- 4 oz 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. In a bowl, whisk together the eggs, milk, salt, and pepper.
- 3. Layer the sliced beets and goat cheese in the tart shell, then pour the egg mixture over the top.
- 4. Bake for 30-35 minutes until set, and garnish with fresh thyme before serving.
Beetroot Smoothie Bowl
A refreshing smoothie bowl packed with nutrients, featuring steamed beets, banana, and a variety of toppings for a delicious breakfast.
- 1 cup steamed beets, chopped
- 1 banana, frozen
- 1/2 cup almond milk
- 1 tablespoon chia seeds
- Toppings: sliced fruits, granola, nuts
- 1. In a blender, combine the steamed beets, frozen banana, almond milk, and chia seeds.
- 2. Blend until smooth and creamy, then pour into a bowl.
- 3. Top with your choice of sliced fruits, granola, and nuts before serving.
Steamed Beet and Avocado Toast
A nutritious twist on classic avocado toast, topped with colorful steamed beets and a sprinkle of seeds for added crunch.
- 2 slices whole grain bread, toasted
- 1 ripe avocado
- 1 cup steamed beets, thinly sliced
- 1 tablespoon pumpkin seeds
- Salt and pepper to taste
- Lemon juice to taste
- 1. Mash the avocado in a bowl and season with salt, pepper, and lemon juice.
- 2. Spread the mashed avocado evenly over the toasted bread.
- 3. Top with steamed beet slices and sprinkle with pumpkin seeds before serving.
Beet and Apple Slaw
A crunchy, refreshing slaw that combines the sweetness of steamed beets with crisp apples and a tangy dressing, perfect as a side dish.
- 1 cup steamed beets, shredded
- 1 apple, julienned
- 1/4 cup shredded carrots
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- Salt and pepper to taste
- 1. In a large bowl, combine the shredded beets, apple, and carrots.
- 2. In a small bowl, whisk together the apple cider vinegar, honey, salt, and pepper.
- 3. Pour the dressing over the slaw, toss well, and serve chilled.
Steamed Beet and Lentil Soup
A hearty and nutritious soup featuring steamed beets and lentils, flavored with herbs and spices for a comforting meal.
- 2 cups steamed beets, diced
- 1 cup cooked lentils
- 1 onion, chopped
- 2 garlic cloves, minced
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté the onion and garlic until translucent.
- 2. Add the diced beets, cooked lentils, vegetable broth, cumin, salt, and pepper.
- 3. Simmer for 20 minutes, then blend until smooth or leave chunky as desired.
Beet and Spinach Frittata
A protein-rich frittata loaded with steamed beets and fresh spinach, perfect for a healthy breakfast or brunch option.
- 4 eggs
- 1 cup steamed beets, diced
- 1 cup fresh spinach
- 1/4 cup milk
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 350°F (175°C).
- 2. In a bowl, whisk together the eggs, milk, salt, and pepper.
- 3. In an oven-safe skillet, heat olive oil and sauté the spinach until wilted, then add the diced beets.
- 4. Pour the egg mixture over the vegetables and cook for a few minutes before transferring to the oven to bake for 15-20 minutes.
Steamed Beet and Brown Rice Bowl
A nourishing bowl filled with steamed beets, brown rice, and a variety of colorful vegetables, drizzled with a sesame dressing.
- 1 cup steamed beets, diced
- 1 cup cooked brown rice
- 1/2 cup steamed broccoli
- 1/2 cup shredded carrots
- 2 tablespoons sesame oil
- 1 tablespoon soy sauce
- Sesame seeds for garnish
- 1. In a bowl, layer the cooked brown rice, steamed beets, broccoli, and carrots.
- 2. In a small bowl, whisk together the sesame oil and soy sauce.
- 3. Drizzle the dressing over the bowl and sprinkle with sesame seeds before serving.
Beetroot Energy Bites
Nutritious energy bites made with steamed beets, oats, and nuts, perfect for a healthy snack on the go.
- 1 cup steamed beets, pureed
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup honey
- 1/4 cup chopped nuts
- 1/4 cup dark chocolate chips
- 1. In a mixing bowl, combine the pureed beets, rolled oats, almond butter, honey, chopped nuts, and chocolate chips.
- 2. Mix until well combined, then refrigerate for 30 minutes.
- 3. Form into small balls and store in the refrigerator for a quick snack.
Frequently Asked Questions (FAQ)
Are steamed beets healthy?
Yes, steamed beets are low in calories and high in essential nutrients, making them a healthy addition to your diet.
How do I cook beets?
To steam beets, wash them thoroughly, cut off the tops, and steam for about 30-40 minutes until tender.
Can I eat beet greens?
Yes, beet greens are edible and nutritious; they can be sautéed or added to salads.
What nutrients are in steamed beets?
Steamed beets are rich in fiber, folate, potassium, and antioxidants.
How do beets affect blood pressure?
Beets contain nitrates that can help lower blood pressure by improving blood vessel function.
Can I eat beets raw?
Yes, raw beets can be grated into salads or smoothies, but steaming enhances their flavor and digestibility.
Are there any side effects of eating beets?
Some people may experience beeturia, where urine turns pink or red, which is harmless.
How should I store cooked beets?
Cooked beets can be stored in an airtight container in the refrigerator for up to 5 days.