Why Cook with Beets?
Beets are not only vibrant and flavorful but also packed with essential nutrients that make them a powerhouse ingredient in plant-based cooking.
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| Healthy Beet Nutrition AI-generated image |
Nutritional Benefits of Beets:
- Rich in fiber – Supports digestion and gut health.
- High in folate (Vitamin B9) – Essential for cell growth and heart health.
- Loaded with nitrates – May help lower blood pressure and improve athletic performance.
- Good source of manganese – Supports bone health and metabolism.
- Contains Vitamin C – Boosts immune function and collagen production.
- Antioxidant powerhouse – Helps fight inflammation and oxidative stress.
Whether roasted, blended, or shredded, beets bring a natural sweetness and earthy flavor to many dishes. Here are three delicious, gluten-free, and vegan recipes to showcase their versatility!
1. Gluten-Free, Vegan Best Beet Burger
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| The Best Beet Burger-- Vegan and Gluten-Free AI-generated by Adobe Firefly. |
Makes 4 - 6 patties
Ingredients:
Beets: 2 cups (300 g) (1 large softball-size beet or 2 smaller beets)
Oats: 1/2 cup (43 g) large flake (uncooked, gluten-free)
Brown Rice Flour: ½ cup (63 g) (or other gluten-free flour of choice)
Green or French Lentils: (35 g) ½ cup cooked
Tahini: 1 tablespoon (15 g)
Yellow Onion: ½ finely chopped (52 g)
Garlic: 1-2 cloves, minced (6 g)
Ground Thyme: 1 teaspoon (90 g)
Fresh or Dried Dill Weed: 1 teaspoon minced (90 g)
Salt: ½ teaspoon, or to taste
Black pepper: ¼ teaspoon
Instructions:
Preheat the oven to 400°F (200°C).
Peel and grate the beet. After peeling, grating using a food processor with a grater disc, should take just a few minutes. Remove the shredded beets and set aside.
Switch to the regular food processor blade. Add the beets along with all the remaining ingredients. Pulse or process until the mixture forms a cohesive, slightly smooth mass.
Shape the patties wearing clean gloves, into 4-6 patties.
Place patties on a parchment-lined baking sheet or grill pan.
Bake for 20 minutes, then carefully flip and bake for another 10-15 minutes. If using vegan cheese, add it during the last 5 minutes.
Serve with your favorite vegetables and condiments. Enjoy!
2. Beet & Apple Marmalade
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| Sweet Beet & Apple Marmalade Image generated by Adobe-Firefly (AI) |
(A naturally sweet, vibrant, and versatile spread!)
Makes: About 2 cups (500 ml)
Ingredients:
Beets: 1 cup (150 g) finely grated
Apples: 1 cup (150 g) finely grated (use a tart variety like Granny Smith)
Orange zest: 1 tablespoon (6 g)
Fresh orange juice: ¼ cup (60 ml)
Lemon juice: 2 tablespoons (30 ml)
Maple syrup: ⅓ cup (80 ml) (or more to taste)
Ginger: 1 teaspoon (5 g) freshly grated
Cinnamon: ½ teaspoon (1 g)
Salt: A pinch
Instructions:
Combine ingredients: In a saucepan over medium heat, combine grated beets, grated apples, orange zest, orange juice, lemon juice, maple syrup, ginger, cinnamon, and salt.
Simmer: Bring to a gentle simmer and cook uncovered for 25-30 minutes, stirring occasionally. The mixture should thicken as the natural sugars caramelize.
Adjust sweetness: Taste and add more maple syrup if desired.
Blend (optional): For a smoother marmalade, use an immersion blender or mash slightly with a fork.
Cool & store: Let cool completely before transferring to a sterilized jar. Store in the refrigerator for up to 2 weeks.
Serving Ideas:
Spread on toast, bagels, or vegan scones.
Use as a filling for thumbprint cookies.
Serve with dairy-free cheese and crackers.
Glaze roasted vegetables or tofu
3. Beet & Chocolate Brownies
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| Beet Brownies Generated by Adobe Firefly (AI) |
(Rich, fudgy, and naturally sweetened!)
Makes: 9 brownies
Ingredients:
Beets: 1 cup (250 g) cooked and pureed
Oat flour: ¾ cup (90 g)
Almond flour: ½ cup (50 g)
Cocoa powder: ⅓ cup (30 g)
Baking powder: 1 teaspoon (5 g)
Salt: ¼ teaspoon
Maple syrup: ½ cup (120 ml)
Coconut oil: ¼ cup (60 ml), melted
Vanilla extract: 1 teaspoon (5 ml)
Dark chocolate chips: ½ cup (85 g)
Instructions:
Preheat oven to 175°C (350°F). Grease an 8x8-inch (20x20 cm) baking dish or line with parchment paper.
Prepare the beet puree: Blend cooked beets until smooth.
Mix dry ingredients: In a bowl, whisk together oat flour, almond flour, cocoa powder, baking powder, and salt.
Mix wet ingredients: In another bowl, combine beet puree, maple syrup, coconut oil, and vanilla.
Combine & fold in chocolate chips: Mix wet and dry ingredients until smooth. Fold in chocolate chips.
Bake for 25-30 minutes, until a toothpick inserted in the center comes out mostly clean.
Cool before slicing. Enjoy fudgy or chilled for a firmer texture!
Beets are vibrant, nutrient-rich, and versatile! Packed with fiber, antioxidants, and nitrates, they add flavor and health benefits to any dish
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