Beets (also called beetroots) are the vegetable of the month for May 2022. Before you dismiss this little powerhouse of a vegetable there are a few things you should know.
Beets were first domesticated in the ancient Middle East and were first eaten for their leaves. Ancient Egyptians, Greeks, and Romans grew them. By the Roman era, they were also grown for their roots. Romans used beets to treat digestive ailments and blood related illnesses.
Beets are versatile and can be eaten raw, pickled, boiled, steamed, or roasted.
Unlike most vegetables, beets have a dark purplish-red color which means they provide a different set of nutrients and antioxidants. Beets get their color from betalains, a natural plant pigment containing antioxidants. Betalains also have anti-inflammatory properties which are particularly beneficial for people with asthma, high blood pressure, obesity, Type-2 diabetes, and heart disease.
Beets are low in calories and high in fiber which can help you control blood sugar levels, maintain a healthy body weight, have more regular bowel movements, and lower cholesterol.
Beets contain nitrates which help widen blood vessels which can help with blood pressure, brain function, and athletic performance. They also contain key vitamins and minerals such as the B vitamin, folate (especially important during pregnancy), vitamin C, potassium, and magnesium.
In addition to red and purple beets, beets come in yellow and golden varieties which offer a different group of betalains. The leaves are also edible and full of B vitamins.
Beets are also rich in oxalates which can contribute to kidney stones, so if you are prone to kidney stones its best to consume beets and beet greens in moderation. Also consuming large quantities of red or purple beets can turn you urine bright red. It’s temporary and harmless but could be a little unsettling.
Both recipes I chose for this month are vegan. The quinoa burger is also gluten-free.
The first recipe I selected is a variation of the traditional poke bowl, but instead of ahi tuna, you top the bowl with marinated beets cut in chunks to resemble ahi tuna.
Here is the link to the recipe, https://www.acouplecooks.com/vegan-poke-bowl/
The recipe also calls for spicy mayo and here is the link for that, https://www.acouplecooks.com/spicy-mayo/
The recipe was fast and easy to prepare, and it gives you several variations on what to put in your bowl. I selected edamame, bean sprouts, radishes, avocado, green onions brown rice, tri-colored carrots, and of course beets. You could have added beans, mushrooms, zucchini, alfalfa sprouts, white rice, or quinoa. The poke sauce for the beets is delicious and simple to make. I omitted the sesame seed garnish and didn’t miss it because of the toasted sesame oil.
I used vegan avocado mayonnaise, Siracha seasoning, and lemon juice for my spicy mayo. My sons aren’t big fans of siracha sauce, so I keep the seasoning on hand instead of a bottle of sauce. Less liquid meant my spicy mayo extra thick, so I added a little lemon juice to thin it out, so I could drizzle it over the poke bowl – the lemon juice was the perfect addition to add flavor and improve the consistency of the spicy mayo.
The beets in the poke sauce were delicious and made the perfect topping for the poke bowl. I will make this recipe often and try different variations of vegetables.
The second recipe I made was the quinoa burger. Here is the link for the recipe, https://www.loveandlemons.com/quinoa-burger/
It makes four burgers. I used golden beets for this recipe because that’s what I could find when I went shopping. It didn’t affect the color of the burger, because it only calls for a small quantity of beets. I also made sure to use vegan Worcestershire sauce. According to the recipe you can use tomato paste or ketchup. I originally planned to use tomato paste, but instead of opening a can for one tablespoon, I decided to give the ketchup a try. The tangy flavor worked well in the mix. You will be using cooked red quinoa. I say this because the ingredient list doesn’t specify that the quinoa is cooked. The directions state cooked quinoa, so if like me you are in a hurry, you find out in the middle of the recipe that you need to stop and cook your quinoa. I selected this recipe a couple of months ago and didn’t go back and read through it before starting. Reading or in my case re-reading the entire recipe before beginning is always a good idea.
The recipe is easy but took me longer than estimated because I used a manual food processor.
The burgers were delicious, and I served them with leftover vegetables from the poke bowl I made. I topped my burger with vegan mayo, brown mustard, sliced tomatoes, avocado, and kale on a plain white bun. It would be great on a whole grain bun.
I will be making this recipe again. It’s especially handy for when you have leftover quinoa. I don’t even think you need to use red quinoa.
Next month we will be featuring Kale.
The Twelve Months of Vegetables
January Cabbage Mahi Mahi Soft Tacos
February Zucchini Chocolate Zucchini Bread
March Leeks Colcannon
April Carrots Gingered Carrots & Kale Ribbons and Carrot Cake
May Beets Quinoa Burgers & Vegan Poke Bowl with Beets
June Kale
July Broccoli
August Potatoes
September Green Beans
October Spinach
November Corn
December Asparagus
Additional sources for this article:
https://health.clevelandclinic.org/the-health-benefits-of-beets/