Sugar Beet Recipes - Sweet & Savory Ways to Cook Sugar Beets

Discover the Sweet Delight of Sugar Beets

With their sweet, earthy flavor and vibrant color, sugar beets make a nutritious and delicious addition to many dishes. Read on for essential tips on cooking with fresh beets, plus simple yet tasty sugar beet recipes to incorporate this underrated vegetable into your meals.

All About Sugar Beets

Sugar beets are a member of the Beta vulgaris species along with the familiar red table beet. While table beets are prized for their edible taproots and nutrient-rich greens, sugar beets have been selectively bred to contain exceptionally high concentrations of sucrose.

Sugar beets develop large, white taproots weighing 2-5 pounds. Their juice contains up to 20% sucrose and is processed into granulated sugar. In addition to sugar production, both sugar beet roots and leaves can be eaten fresh or cooked.

Benefits of Sugar Beets

All varieties of beets provide great nutritional value. Sugar beets offer:

• - High levels of vitamins C, B6, B9, manganese and magnesium
• - Decent amounts of iron, phosphorus, potassium, copper and vitamin B1
• - Betaine, a compound that protects cells from stress and inflammation
• - Nitrates that convert to nitric oxide to support heart health and workout performance
• - Betalains pigments linked to detoxification and disease prevention

Plus, sugar beets have one of the highest natural sugar contents among vegetables. Enjoy their sweetness in moderation as part of a balanced diet.

Tips for Cooking Sugar Beets

Sugar beet prep is similar to other beet varieties. Rinse well and trim tops to 1 inch. Leave root tail intact to minimize bleeding, then:

• - Boil: Place in boiling water and cook until tender when pierced. Time varies based on size.
• - Steam: Steam over boiling water for 25-60 minutes until tender.
• - Roast: Wrap in foil and roast at 400F for 1-2 hours until easily pierced.

Allow beets to cool before slipping off skins. Slice, dice, or grate to use in recipes. Opt for stainless steel knives and cookware to prevent discoloration.

Delectable Sugar Beet Recipes

From colorful salads to creamy borscht, sugar beets jazz up both sweet and savory dishes. Try out these tasty recipes:

Roasted Beet Salad with Goat Cheese

Ingredients:

• 5 small sugar beets, roasted, peeled and diced
• 2 Cups mixed salad greens
• 1/2 red onion, thinly sliced
• 1/2 Cup crumbled goat cheese
• 1/4 Cup balsamic vinaigrette

Instructions:

1. In a large bowl, combine roasted beets, salad greens, onions and goat cheese.
2. Drizzle with desired amount of balsamic vinaigrette and gently toss to coat.
3. Top with freshly ground black pepper.

Sweet Pickled Sugar Beets

Ingredients:

• 3 Pounds raw sugar beets, peeled and sliced 1/4 inch thick
• 1 Large yellow onion, thinly sliced
• 1 Cup apple cider vinegar
• 1 Cup white sugar
• 3/4 Teaspoon whole allspice
• 1 Teaspoon whole cloves

Instructions:

1. In a large saucepan, combine vinegar, sugar, allspice and cloves. Bring to a boil stirring constantly.
2. Add beets and onions then return to a boil. Reduce heat and simmer 10 minutes.
3. Spoon into sterilized jars leaving 1/2 inch headspace. Seal and process 15 minutes in boiling water bath.

Sugar Beet & Carrot Slaw

Ingredients:

• 3 Medium sized sugar beets, peeled and shredded
• 3 Medium carrots, peeled and shredded
• 1/2 Cup Greek yogurt
• 3 Tbsp lemon juice
• 1 Tbsp whole grain mustard
• 1 Tsp honey

Instructions:

1. In a large bowl, combine shredded beets and carrots.
2. In a small bowl, whisk together yogurt, lemon juice, mustard and honey.
3. Pour dressing over vegetables and stir well to coat evenly.
4. Cover and refrigerate 1 hour before serving to allow flavors to develop.

Sugar Beet & Apple Soup

Ingredients:

• 1 Tbsp butter
• 1 Onion, diced
• 2 Large sugar beets, peeled and chopped
• 2 Apples, cored and chopped
• 4 Cups vegetable or chicken broth
• 1/4 Tsp nutmeg
• Salt and pepper to taste

Instructions:

1. Melt butter in a large pot over medium heat. Add onions and cook until translucent.
2. Stir in beets, apples, and broth. Bring to a boil then reduce heat and simmer 30 minutes until beets are tender.
3. Puree with an immersion blender or in batches in a countertop blender.
4. Return to pot and season with nutmeg, salt and pepper.

More Sweet Sugar Beet Ideas to Try

Sugar beets deserve a place on your menu! Beyond these recipes, consider using roasted or boiled sugar beet slices as:

• - A sweet potato substitute in curries, soups and hash
• - Bright candy cane stripes in salads
• - Natural food coloring for pink lemonade, strawberry frosting and red velvet cakes
• - Vibrant Homemade beet kvass for probiotics
• - Baked goods like chocolate beet cake, beet cookies and muffins

With a little creativity in the kitchen, humble yet nourishing sugar beets can become your new favorite versatile vegetable. Enjoy!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.