A few weeks ago in these pages, Tara Parker-Pope wondered out loud in her Well column if she had been missing out by not having had any experience cooking beets. The answer is a resounding yes, and not just because this vegetable is a nutritional powerhouse, particularly high in folate, manganese, and potassium. If your beets are not coming out of a can, it’s hard not to like this vegetable. Chefs know this, which is why you find popular beet dishes on many restaurant menus.
Beets are easy to find in supermarkets and farmers’ markets. They’re available and good year round, but their season is June through October, when they are at their most tender. In addition to red beets, look for beautiful golden and pink-and-white striated Chioggia beets. They can be used interchangeably, unless the red color is important to the dish. Look for unblemished bulbs with sturdy, unwilted greens.
Whatever type of beets you buy, always buy them with the greens attached. Then you get two vegetables for the price of one, and greens add a whole set of nutrients to the picture, most notably beta-carotene, vitamin C, iron, and calcium. In fact you can often get beet greens for free at the farmers’ market, because some people, who knows why, ask the vendors to chop off the tops when they buy their beets.
Roasting beets is the easiest and most flavorful way to cook them. You’ll be using the roasted beets below in many of the Recipes for Health this week, and they’re great on their own or simply dressed with a vinaigrette. Keep them on hand in the refrigerator. When you roast beets, the skins slip right off, so this may change your beet-cooking life if that’s a task you’ve never liked.
Preheat the oven to 425ºF. Cut the greens away from the beets, leaving about 1/4 inch of stems. Scrub the beets and place in a baking dish (or lidded ovenproof casserole). Add 1/4 inch water to the dish. Cover tightly. Place in the oven and roast small beets (3 ounces or less) for 30 to 40 minutes, medium beets (4 to 6 ounces) 40 to 45 minutes, and large beets (8 ounces) 50 to 60 minutes, until easily penetrated with the tip of a knife. Remove from the oven and allow to cool in the covered baking dish. Cut away the ends and slip off the skins. Roasted beets will keep for 5 days in a covered bowl in the refrigerator. They keep best if you don’t peel them until you need them.
When I get back from the market with a bunch of beets, I often blanch the greens right away (Step 1 below). This simple recipe (which can be used for any type of green) is great on its own as a side dish, or you can toss the greens with pasta, add them to an omelet or risotto, or use them in a gratin or a quiche.
Ingredients
- 1 pound beet greens (2 large or 3 small bunches)
- Salt
- 1 to 2 tablespoons extra virgin olive oil, to taste
- 2 garlic cloves, minced
- ¼ teaspoon dried red pepper flakes (optional)
- Freshly ground pepper
- Nutritional Information
Nutritional analysis per serving (2 servings)
144 calories; 10 grams fat; 1 gram saturated fat; 7 grams monounsaturated fat; 1 gram polyunsaturated fat; 10 grams carbohydrates; 8 grams dietary fiber; 1 gram sugars; 5 grams protein; 513 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
Serves 2 to 4
Preparation
- Bring a large pot of water to a boil while you stem the greens and wash the leaves in 2 rinses of water. When the water comes to a boil, add 1 tablespoon of salt and the greens. Blanch for 2 minutes, until tender. Transfer immediately to a bowl of ice water, then drain and squeeze the water out from its leaves. Chop coarsely.
- Heat the oil over medium heat in a large, heavy nonstick skillet. Add the garlic and hot red pepper flakes (if using) and cook, stirring, until the garlic is fragrant and translucent, 30 to 60 seconds. Stir in the greens. Stir for a couple of minutes, until the greens are nicely seasoned with garlic and oil. Season with salt and pepper, remove from the heat, and serve.
- Some people enjoy a few drops of lemon juice with their cooked greens, so you might want to pass a plate of lemon wedges.
20 minutes
Dining and Cooking