Beetroot

Discover easy ways to add bold, beautiful beetroot to salads & side dishes

Cut & clean
Cut off the green tops (leave an inch of stem to prevent bleeding and flavour loss) and scrub.

Power food
Beetroot is an excellent source of folic acid and a good source of potassium and vitamin C.

The whole beetroot
Wrap clean beetroot in foil and bake in the oven until soft (45 minutes to 1 1/2 hours) at 400°F (200°C/gas mark 6). Cool slightly and peel off skins, then slice and salt and pepper to taste. Add a vinaigrette and sliced onions for a delicious salad.

Preparation, uses, and tips

Beetroot is best when cooked whole, to retain the flavour, colour, and nutrients. To prepare beetroot, cut off the green tops, leaving an inch of the stem to prevent bleeding and flavour loss. Scrub beetroot, wrap them in foil, and bake for 45 minutes to 1 1/2 hours, depending on their size, at 400°F (200°C/gas mark 6). Let them cool slightly and then peel the skins off. Baby beetroot can be steamed whole for about 30 minutes, then peeled and sliced. Beetroot leaves have a rich flavour resembling that of spinach. If they are crisp and bright green, they can be steamed or braised with onions and garlic in a little olive oil.

Buying and storing tips

Beetroot is available all year long, and are at their peak from June through December. If the greens are still attached, they should be bright and fresh. Otherwise, the beetroot should be heavy and firm, not wrinkled or sprouting. They can be stored in a plastic bag in the refrigerator for about a week.

Varieties

Beetroot come in a few varieties, from the characteristic deep crimson to gold, white, and the fanciful chioggia, that shows its alternating red and white rings when cut horizontally. Beetroot sizes range from large marbles to cylinders to the size of baseballs. Baby (bunched) beetroot is more tender than regular beetroot and require less time to cook.

Nutrition Highlights

Beetroot (root, raw), 1 cup (135g)
Calories: 58
Protein: 2.2g
Carbohydrate: 13g
Total Fat: 0.23g
Fiber: 3.8g
*Excellent source of: Folate (148mcg)
*Good source of: Potassium (442mg), and Vitamin C (6.6mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.