Red beet, a nutritional treasure and ultra original recipes

Before the red beet was eaten cooked, and generally in the canteen. So soft and sweet. But this root vegetable has more to offer and now we cook it ourselves, raw cooked cooked. We explain all the benefits of beetroot and why healthystas are interested in it, and of course we give you some recipes. You will end up really loving it, that's for sure!

Beet garden side

Beetroot is a root vegetable of the Chenopodiaceae family, and its seasonality spans from summer to the first frosts. Basically, it is a vegetable that experiences its peak season in summer and fall.
Consumed since the Middle Ages, beet is mainly cultivated for the production of sugar, biofuel and alcohol. But in recent years, dietetics experts have looked into the case of beets (and especially red), and it has demonstrated many nutritional benefits.
You can taste it both cooked and raw, and you can even enjoy its sweetness by including it in smoothies or desserts.

Beet nutrition side

Beetroot is a hyper-diuretic vegetable packed with healthy nutrients (vit B9 in particular), and minerals that are very interesting for the body such as iron, magnesium and copper.
If you consume red beet, you also benefit from a significant intake of betalains, a powerful antioxidant that is rarely found in the plant world, except in prickly pear.
Consuming red beet is recommended for the blood: it boosts oxygenation and provides a lot of iron.
Finally we attribute to red beet anti-inflammatory properties thanks also to other antioxidants that it contains: flavonoids, which have the advantage of being stable during cooking.
Beet greens also contain many vitamins A and K; people on anti cogulant treatment should also pay attention to the amount of red beet they eat because of this high content of vitamin K.

How to choose your beets?

If you want to consume your raw red beet, choose a very firm beet, a sign of freshness. If it is sold with its leaves, do not hesitate, because the leaves are also usable and full of benefits. Make sure that its leaves are vigorous and especially green.
Like most fruits and vegetables, the skin contains more nutrients than the flesh, but if you want to benefit from it, you must then consume this organic vegetable, to protect yourself from chemical inputs.

Cooked (vacuum-packed or not), the beetroot must be free from stains and mold. Be aware that the glycemic index of cooked beet is higher than that of raw. Its texture is softer, while the raw beet has a crunchy side and an often less earthy flavor.
The color and texture of the beetroot are particularly appreciated for playing with aesthetics and consistency in the kitchen.

The different varieties of beets

In terms of varieties, we have a soft spot for beetroot: a rather oblong and rougher beet, with wrinkled skin and very sweet when cooked! But the best known type remains the "Globe" or "Black round early" beet, with an intense red color and a heady shape.
We also love the chioggia beet (known as "kiodjia"), a beet naturally striped with fuchsia pink, which can be cut into thin rings and served as carpaccio with coarse grains and a drizzle of olive oil.

Beet conservation

  • flood, it is strongly advised to keep the beetroot cool and away from humidity so that it does not soften. Ideally, keep it in the vegetable drawer of the refrigerator, in a paper bag or in a dry cloth. Your beet will remain good to consume for about 2 weeks. If you have a very cool cellar, it can also be kept for several weeks depending on the temperature and the degree of humidity there. The trick to keep it in the cellar for about 1 month: protected from light and slightly covered with soil.
  • cooked, you can keep the beet in the refrigerator, but not more than 3 days. for optimal conservation and a longer strand, keep the skin of your beets cooked and use an airtight container.

How to cook beetroot?

Beets are demanding! It's a star … It leaves traces everywhere (remember that its pigments are very powerful, so use latex gloves when you peel it) so that a small piece of beet added in boiling water is enough to color the shell of an egg or pasta for example.
Prepared alone, it can be tasted in a cream, mousse or velvety hot or iced version! To flatter her, use as many fresh herbs as dill for example.

The best allies of red beet
Tart apples, nuts, celery, oranges, potatoes, feta, cumin, tofu, seeds of all kinds, oily fish like salmon, haddock and even herring. Beets especially like carpaccio duets or melt in cream with yogurt and lemon.
Note: we see more and more recipes using beets for desserts.

  • flood, you can consume your grated beet, in small diced raw vegetables or in your salads, or in very thin slices in carpaccio or to peck the aperitif.
    Raw red beetroot also fits very well in smoothies, because it is a super healthy ingredient, brings a certain sweetness without too much sugar and a very beautiful purple color.
  • cooked, beetroot is also ideal for salads. Just cut it into cubes or thin strips and enjoy it in a salad of lamb's lettuce or consume it plain with a vinaigrette and fresh garlic. But it can also be cooked cooked as an accompaniment as in many Eastern kitchens. She also makes wonderful soups, like borsch (see the recipe here).

How to cook beets?

Prepare your beets: wash them carefully, brush them. Cut the long root and the leaves. The best is to cook them with the skin that you will remove (or not) easily after cooking.

Cooking beets in the microwave

It is enough to place the beets in large quarters or even whole but pricked with a fork, in a dish with a bottom of water. Cover this dish for a steam cooking effect, and program the microwave at maximum power for 10 minutes of cooking. Extend cooking in 4-minute increments if you find that this is not enough.

How to cook beets in a pressure cooker?

After rinsing and brushing the beets, remove the leaves, keeping the base so that your beets stay well.
Either you place them directly and cover them with water with a spoonful of coarse salt, or you put them in the steam basket of your casserole dish. Once the whistle of your casserole is accumulated, let pass about thirty minutes. Once cooked, you can peel them with your fingers, the skin will leave on its own.
Be careful, do not immerse the blade of a knife to check for doneness, as your beets may lose their juice.

Cooking beets in the oven

You can cook your whole red beets on a baking sheet covered with baking paper, or cut into foils. Plan to cook for 1 hour to 1 hour and a half at 180 ° C (thermostat 6).
You can also roast them in salted quarters, with a drizzle of oil and some herbs; in this case 45 minutes of cooking should suffice.
Finally we can detail them into thin rings and transform them into chips, we give you the recipe below.

Cooking beets in water

Easy ! Place your beetroot, well cleaned and stripped of its tops, in a large saucepan of salted water and cook for 60 minutes.

Cooking beets in salt

Chef Alain Passard, pope of vegetable cooking, has created a salt-crusted beetroot recipe. Place a whole beet without leaves and very clean, with its skin, in a fairly deep dish and cover it with coarse salt, bake at 160 ° C for 1 hour 30 minutes. Take it out, brush the coarse salt well, peel your vote beetroot and serve hot or cold. It will be tender, with a perfect flavor!

4 recipes with beetroot

For the aperitif, a recipe for easy RED BEET CHIPS

Ingredients for 2 people:

  • 1 medium organic raw red beet
  • 2 tbsp olive oil
  • Oregano or thyme
  • Salt and pepper


1. Preheat your oven to 100 ° C (thermostat 4). Clean your beetroot well with a brush to keep the skin but leave no earthy traces.
2. Cut them into super thin slices; the ideal being to detail them with the mandolin.
3. In a salad bowl, mix your slices with 2 generous pinches of salt, and let marinate 10 min so that the flesh disgorges a little.
4. Pour 2 tablespoon of olive oil and mix well so that all the slices are slightly oily.
5. Line your oven sheet with a sheet of baking paper and arrange your rings so that they overlap as little as possible.
6. Bake for a good hour, then sprinkle with oregano or thyme and let cool without covering (otherwise your chips will soften). Adjust the salt to your liking.

Trick : You can also place your rings, without them touching, on a dish that goes in the microwave and in 5-minute slices, dry them. Handy when you're running out of time, but you won't be able to brew a lot of chips at the same time.

For the starter, a recipe of SPASCANT RED BEET GASPACHO

Ingredients for 6 people:

  • 3 cooked red beets
  • 75 cl of water
  • 2 cloves garlic
  • 2 tsp horseradish cream (most often at the fish counter) or, failing that, 1 tsp wasabi
  • 2 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • Salt pepper


1. Remove the germ from your garlic cloves. In a blender, mix the beets into coarse pieces, the garlic with two glasses of water to start.
2. Salt, add the vinegar and horseradish and mix again.
3. Adjust the consistency with the remaining water, and the flavor with the olive oil.
4. Serve in small bowls with a dash of olive oil and a round of pepper.

Trick : You can also decorate with a sprig of dill or some pumpkin seeds. If the spicy flavor seems too strong to some, present your gazpacho with a small shot of Bulgarian yogurt or add a few crunchy fresh cucumbers in each bowl. If you prefer a more rock'n'roll gazpacho, then add some horseradish.

For brunch, a recipe for RED BEET SMOOTHIE

Ingredients for 2 tall glasses:

  • 1 cooked beet
  • 2 carrots
  • 2 slightly juicy apples (ariane, braeburn, gala, granny …)
  • 1 tbsp pumpkin seeds
  • 2 tbsp chia seeds
  • 1 yogurt
  • 1 small cup of hot water
  • ice cubes


1. Swell your chia seeds in a little hot water. Meanwhile, peel apples, carrots and beets if they are not organic. If you choose organic ingredients, clean your carrots and apples well and keep the skin, because that's where the benefits are concentrated. Peel the cooked beet all the same.
2. Cut carrots, apples, beets into coarse pieces.
3. In a blender, mix the fruits and vegetables, with the pumpkin seeds, swollen chia seeds, yogurt and a few ice cubes. Add more or less water depending on the desired consistency (thick or liquid). Serve immediately.

Trick : If you want really sweet flavors, you can add a little lemon juice to bring out the sweetness of the ingredients, or even a little brown sugar for the greediest.
If you want to lighten this smoothie, remove yogurt and pumpkin seeds.
Good to know, you can also use a hand blender if you don't have a blender.

1327063 w670cxt0cyt0cxb2383cyb3367 - Red beet, a nutritional treasure and ultra original recipes

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Ingredients for 4

  • 1 medium can of red beets (the best are the crunchy D’aucy, really!)
  • 250 g fresh blueberries (200 g for the coulis + 50 g for the garnish)
  • 30 g sugar

for the Italian meringue:

  • 4 egg whites
  • 5 cl of water
  • 200 g sugar
    (and a sugar thermometer)

for whipped cream:

  • 25 cl whipping cream at 30% mat. oily


1. Put a bowl in the freezer for the whipped cream.
Reserve in a bowl, 2 tbsp of canned beet cubes and pour the rest into a blender with 200 g of blueberries and sugar, then mix. Book and prepare your Italian meringue:
2. Separate the yolks from the whites, set aside the whites.
3. In a saucepan, bring the sugar + water mixture to a boil. with the sugar thermometer, control the temperature: when it approaches 100 ° C, start to raise your whites. When the sugar reaches 121 ° C, gradually pour the cooked sugar into your egg whites without stopping beating for another 5 min.
If you have an automatic mixer, lower the speed by one notch and continue beating until your mixture cools, otherwise continue by hand. This smooth and shiny meringue is ready when it forms a "bird's beak" when the whisk is removed.
4. Clean your mixer and take your salad bowl out of the freezer, pour in the cream and whisk.
5. Once the cream has risen, stir in (delicately with a spatula or with a maryse forming eight) the meringue with the beetroot + blueberry mixture. Add the whipped cream in the same way.
6. For the dressing, garnish the ramekins with the soufflé machine, place a few beet cubes and a few fresh blueberries in the center. Cover again with soufflé mixture, smooth to the edge of the ramekin. Place a circle of the same diameter (or make it out of cardboard covered with aluminum foil) as the ramekin on it. Add another layer of cream and smooth. Gently place your soufflés in the freezer for 2 to 3 hours.
7. Unmold the small circles that raise the ramekins with the heat of your hand or if necessary, with a blowtorch very stealthily (only if you were able to use metal circles).
Decorate with edible flowers, crystallized violets, beet cubes, raspberries, blueberries …

A recipe developed for D'aucy 2019

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