The Versatile and Nutritious Sugar Beet
Sugar beets are a unique and often overlooked vegetable. Many people are familiar with the white sugar derived from sugar beets, but few take advantage of sugar beets as a tasty and nutritious addition to meals. When properly prepared, the entire sugar beet can be eaten and provides a sweet, earthy flavor along with a host of vital nutrients.
Nutritional Benefits of Sugar Beets
Sugar beets contain a wide array of minerals and vitamins. They are high in fiber, folate, manganese, potassium, vitamin C and magnesium. The pigment that gives beets their rich color, betalains, function as antioxidants and may provide anti-inflammatory, detoxification, and disease-preventing benefits.
Purchasing and Storage of Sugar Beets
When shopping for sugar beets, select ones that are smooth, firm, and devoid of bruises or blemishes. Avoid beets that appear withered or wrinkled. Sugar beet greens attached to the bulb should appear fresh and bright. Store sugar beet bulbs in a plastic bag, without greens, in the refrigerator for up to four weeks.
Preparing Sugar Beets for Cooking
Before cooking, wash sugar beets gently under cool running water, avoiding breaking the skin. The skin helps lock in flavor and color while cooking. Trim beet greens, leaving an inch attached to the bulb. Greens can be prepared separately as a nutritious side dish.
Boiling and Steaming Sugar Beets
Boiling and steaming are common cooking methods for sugar beets that yield a tender, easily digestible result. Boiled beets have a more concentrated flavor while steaming helps retains color vibrancy. Cook sugar beets whole and unpeeled using either a pot of boiling water or a steamer basket until easily pierced with a fork, between 30 to 60 minutes depending on size.
Roasting Sugar Beets for Flavor
Roasting coaxes out the natural sweetness of sugar beets. Roast at 400°F for 45-60 minutes, depending on size. To roast, trim beet ends and rinse bulbs, coat with olive oil, salt, and pepper, then wrap individually in aluminum foil. For easy skin removal after cooking, let roasted beets steam in their foil packets for 10 minutes before unwrapping.
Beet Salad and Side Dishes
Beyond everyday roasted or boiled beets, there are many tasty ways to incorporate sugar beets into recipes. They pair exceptionally well with dairy like goat cheese or yogurt, acidic components like vinegars and citrus, sweet ingredients such as maple syrup or honey, and earthy foods like beans, mushrooms, farro or quinoa.
Tangy Beet Salad with Goat Cheese
Roasted beets tossed with fresh greens, crumbled goat cheese, and a maple balsamic vinaigrette is a flavorful combination. Roast beets until tender, let cool and peel, slice into wedges and gently toss with mixed salad greens, goat cheese, and dressing.
Sweet and Earthy Beet Hummus
Blending chickpeas and tahini with roasted sugar beets creates a sweet and earthy twist on classic hummus. Roast 2-3 medium sugar beets until cooked through. When cool enough to handle, slip skins off with hands and set aside. Drain and rinse a 15-ounce can of chickpeas. Add chickpeas and roasted beets to a food processor along with garlic, lemon juice, tahini and olive oil. Process until smooth.
Pickled Sugar Beets
Pickling sugar beets preserves texture while infusing them with tart and savory flavor. Peel cooked sugar beets and slice into 1⁄4-inch rounds. Pack beets and aromatics like garlic, peppercorn, coriander seed or mustard seed into sterilized jars. Pour hot vinegar brine over beets and seal jars. Refrigerate pickles for 24 hours before serving for maximum flavor.
Beet and Apple Slaw Salad
Thinly sliced raw sugar beets, grated apple, citrus juice, olive oil, dill and honey makes for a naturally sweet and tangy slaw side salad. Allowing the beets to marinate in the dressing for at least 30 minutes softens texture. Toss with shredded cabbage just before serving for some added crunch.
Balsamic Maple Roasted Beets
Roasting accentuates the sweetness of sugar beets. Toss beet wedges with maple syrup, balsamic vinegar, thyme and garlic before roasting. The maple syrup caramelizes around the beets while roasting then combines with the balsamic for a rich glaze.
With their combination of health benefits, versatility and inherently sweet flavor, sugar beets are an ideal vegetable to incorporate into your repertoire. Boil, steam or roast whole beets, then experiment with bright, balanced toppings and salad and side dishes.
FAQs
How long do sugar beets take to cook?
Sugar beets generally take 30-60 minutes to become tender when boiled or steamed, depending on size. Roast at 400°F for 45 minutes up to an hour, until easily pierced with a fork.
Can you eat sugar beet greens?
Yes! Sugar beet greens are edible and nutritious. They can be chopped and cooked like spinach or other greens. Some good preparation methods include sautéing, steaming, or adding raw greens to smoothies.
What is the best way to peel cooked beets?
Letting roasted or boiled sugar beets cool completely before handling helps the skins slide off easily by hand. Wearing gloves helps prevent stained hands. Another peeling trick is rubbing with a paper towel, the skins slip off.
How long do pickled beets last?
Properly canned and sterilized pickled beets can be shelf stable for a year. Refrigerated pickled beets can last 2-3 months. For best quality and food safety consume refrigerated pickled beets within 4-6 weeks of preparation.
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.
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