A Complete Guide to Preparing and Cooking Sugar Beets

A Guide to Preparing Sugar Beets

Sugar beets are a unique root vegetable packed with nutrients like vitamins, minerals, and antioxidants. While not as commonly used as regular beets, sugar beets make a nutritious addition to soups, salads, and other dishes.

However, the preparation process for sugar beets differs somewhat from typical red beets. Sugar beets have a higher concentration of sugars and a tougher, woodier texture. Knowing the proper techniques for cooking sugar beets helps bring out their sweet, earthy flavor and make them easier to eat.

Selecting Fresh Sugar Beets

To start, choose fresh, firm sugar beets without spots or blemishes. Size can vary, but medium beets around 2 to 3 inches in diameter are ideal. Sugar beets should feel very heavy for their size when fresh. Avoid soft, shriveled, or discolored beets.

Cleaning and Peeling

Thoroughly wash sugar beets under cool running water, scrubbing with a vegetable brush to remove any dirt. Trim both ends. To peel, use a sharp paring knife or vegetable peeler to remove the tough outer skin.

Cooking Whole Sugar Beets

Boiling or roasting whole peeled sugar beets helps soften their dense interior. To boil, place beets in a pot, cover with water, bring to a boil and simmer 30-60 minutes until easily pierced with a knife. For roasting, coat with olive oil, season as desired and roast at 400°F for 50-60 minutes.

Cutting Sugar Beets

Once cooked, let sugar beets cool slightly before handling. Trim both ends again. Then slice off thin pieces lengthwise around the circumference to separate the interior into rings. Cut rings into quarters or smaller wedges.

Other Cooking Methods

In addition to boiling or roasting whole, you can:

• Microwave peeled, chopped beets in a covered dish with 2 tablespoons water for 5-7 minutes.
• Shred raw beets and stir fry briefly in oil over high heat.
• Puree cooked beets into a dip, soup, or smoothie.
• Pickle thinly sliced raw beets in vinegar brine.

The dense, fibrous nature of sugar beets requires thorough cooking to become tender. Their sweetness intensifies when roasted or sautéed.

Serving and Storing Cooked Sugar Beets

Sugar beets make a nutrient-packed addition to savory dishes and sides. Consider these serving ideas:

Salads

Toss roasted, diced sugar beets into leafy green, grain, or pasta salads. Pairs well with goat cheese, nuts, citrus vinaigrettes.

Side Dishes

Sauté boiled sugar beet slices in butter or oil for 5 minutes. Season with salt, garlic, thyme. Great alongside meat dishes.

Soups and Stews

Add cubed roasted sugar beets during the last 10 minutes of cooking hearty soups and braised meat stews.

Smoothies and Juices

Blend cooked and cooled sugar beets into fruit smoothies. Also ideal for fresh vegetable juices.

Pickling and Preserving

Pickled sugar beets make a great shelf-stable condiment. Sugar beets can also be frozen or canned for long term storage.

Baking

Puree and add cooked sugar beets to baked goods like breads, muffins, and cakes.

Refrigerate cooked sugar beets in a covered container up to one week. Longer storage options include freezing for 6-8 months or canning using a pressure canner.

How to Candy Sugar Beets

Candying is a method of cooking sugar beets that concentrates their sugar content and produces a delicious, syrupy side dish. Follow these steps:

Peel, Cube, and Blanch Beets

Peel sugar beets and cut into 1-inch cubes. Bring a large pot of lightly salted water to boil. Add beet cubes and blanch for 7-10 minutes just until barely starting to soften.

Simmer in Sugar Syrup

Drain beets and transfer to a saucepan. For every 2 pounds of beets, add 1 cup water, 1 cup sugar, 2 tablespoons lemon juice, 1 cinnamon stick. Simmer partially covered for 35-45 minutes.

Reduce Liquid

Once sugar beets are very tender, remove cinnamon stick. Increase heat and boil down liquid, stirring frequently, until thickened into a syrupy glaze coating the beets, about 5-10 minutes.

Finish Cooking Uncovered

If needed, remove lid and cook another 1-2 minutes to further concentrate glaze. The finished beet cubes will be very soft and saturated in sweet syrup.

Cool and Refrigerate

Let candied sugar beets cool before serving or transferring to a sealed container. Refrigerate up to 10 days. Enjoy as a sweet side dish or topping.

Pickling Sugar Beets for Long Term Storage

Quick pickling sugar beets extends their shelf life significantly. Follow these simple steps:

Wash and Peel Sugar Beets

Thoroughly wash uncooked sugar beets. Use a vegetable peeler or paring knife to peel off skin.

Slice Beets Very Thin

Using a mandoline slicer or very sharp knife, cut peeled beets into 1/8-inch thick slices.

Pack Slices into Sterilized Jars

Tightly pack raw beet slices into clean, sterilized glass jars, leaving 1⁄2 inch headspace at the top. Wipe jar rims clean.

Prepare Vinegar Pickling Solution

In a saucepan, combine 1 cup vinegar, 1 cup water, 2 tablespoons sugar per jar. Bring to a boil and pour over packed beets leaving 1⁄2 inch headspace.

Seal and Process Jars

Wipe jar rims, apply lids tightly and process in a water bath canner for 30 minutes. Once sealed, store in a cool, dark place up to 12 months.

For a probiotic boost, replace half the vinegar with whey from yogurt straining when making the pickling brine.

Freezing Sugar Beets for Extended Storage

Freezing is another simple way to stock up on sugar beets when in season. To freeze:

Begin with Cooked Sugar Beets

Start by roasting or boiling whole, peeled sugar beets until very tender when pierced. Allow to cool.

Cut into Pieces

Trim ends from cooked beets. Cut into bite-sized pieces or thin slices as desired.

Freeze in A Single Layer

Arrange beet pieces in a single layer on a parchment-lined baking sheet. Freeze until completely hard, about 2 hours.

Transfer to Freezer Bags

Transfer frozen beet pieces to ziplock freezer bags, removing excess air. Double bag for extra protection.

Freeze Up to 8 Months

Store frozen sugar beets in freezer for up to 8 months. Thaw before using in recipes.

Freezing preserves the texture and flavor of sugar beets beautifully. Simply thaw and use frozen beet pieces directly in soups, stews, and other dishes.

Common Substitutes for Sugar Beets

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.