What Exactly Are Beet Greens?
Beet greens are the tender leaves and stems that grow from the top of a beetroot. Much like Swiss chard or spinach, they are a versatile leafy green. Their flavor is mild, sweet, and earthy, echoing the taste of the beet root itself but in a much more
delicate way. The leaves have a soft, silky texture when cooked, while the colourful stems, which can be chopped and cooked along with the leaves, offer a pleasant, slightly crunchy contrast. Thinking of them as a bonus ingredient you get with every bunch of beets is the first step to reducing food waste and discovering a new favourite vegetable.
A Nutritional Powerhouse
Don't let their delicate appearance fool you; beet greens are packed with nutritional benefits. They are an excellent source of several essential vitamins and minerals. They are particularly rich in Vitamin K, which is vital for bone health, and Vitamin A, crucial for vision and immune function. They also provide a significant amount of Vitamin C, a powerful antioxidant that helps support the immune system. Furthermore, beet greens contain important minerals like iron, potassium, calcium, and magnesium, all while being low in calories. The high fiber content also aids in digestion.
How to Choose and Store Them
For the best results, look for beets with vibrant, crisp-looking greens still attached, which is often a sign of the freshness of the entire vegetable. As soon as you get them home, it's best to separate the greens from the beetroots. Cut the leaves from the roots, leaving about an inch of stem on the beet. This prevents the leaves from drawing moisture out of the root, keeping both parts fresher for longer. Store the unwashed greens in a plastic bag in your refrigerator’s crisper drawer, where they should stay fresh for two to four days. It's best to wash them just before you're ready to cook to maintain their freshness.
The Simplest Prep: A Quick Sauté
The most common and arguably easiest way to cook beet greens is to sauté them. Start by thoroughly rinsing the leaves and stems to remove any dirt. Chop the stems into small pieces and roughly chop the leaves. Heat a bit of olive oil in a large skillet over medium heat, then add the chopped stems and some minced garlic, cooking for a minute or two until the stems begin to soften. Next, add the leaves to the pan, season with salt and pepper, and toss until they have wilted, which usually takes about 3 to 5 minutes. A squeeze of fresh lemon juice at the end brightens the flavor beautifully.
Wilt into Soups, Stews, and Pasta
Beet greens are an excellent addition to heartier dishes. You can add a handful of chopped greens to soups or stews during the last few minutes of cooking. They wilt down just like spinach, adding colour and a boost of nutrients without overpowering the other flavours. They also work wonderfully tossed into pasta dishes. Try adding sautéed greens to your favourite pasta along with some feta cheese, walnuts, and a pinch of red pepper flakes for a quick and satisfying meal.
Use Them Raw or in Smoothies
Young, tender beet greens can be eaten raw and make a great addition to salads, offering a slightly earthy and peppery taste. They pair well with a variety of dressings and toppings. For a simple nutritional boost, you can also add a handful of raw beet greens into your morning smoothie. They blend well with fruits like berries, pineapple, or banana, and their mild flavor is easily masked, making it an easy way to get in some extra vitamins and minerals to start your day.
