A Nutritional Powerhouse
Often discarded, beet greens are actually more nutrient-dense than the beetroot itself. They are packed with essential vitamins and minerals, making them a fantastic addition to a healthy diet. Beet greens are an excellent source of Vitamin K, which is crucial
for bone health, and Vitamin A, which supports vision and immune function. They are also rich in Vitamin C, iron, potassium, and magnesium. With a high fibre content and very few calories, incorporating these leaves into your meals is an easy way to boost your nutritional intake without compromising on taste. The slightly sweet, slightly bitter flavour is similar to chard and works beautifully in a variety of cooked preparations.
Prep School: Washing and Chopping
Proper preparation is key to enjoying beet greens, as they can often hold onto a fair bit of soil and grit from the farm. The best way to clean them is to fill a large bowl or a clean sink with cold water and submerge the leaves. Swish them around vigorously to dislodge any dirt, then lift them out, leaving the grit behind at the bottom of the bowl. You may need to repeat this process a couple of times until the water runs clear. Once cleaned, you can separate the leaves from the tougher stems. The stems are entirely edible and delicious but require a slightly longer cooking time. Chop the stems finely and give the leaves a rough chop before you begin cooking.
Beet Greens Dal: An Earthy Twist
Adding chopped beet greens to dal is a simple way to introduce extra flavour and nutrients. They work well with most lentils, but are particularly good with moong dal or masoor dal. You can add the greens in two ways. For a simpler dal, add the chopped stems and leaves directly to the pressure cooker along with your lentils and spices. Alternatively, for a more flavourful dal fry, prepare your base dal first. In a separate pan, create a tadka by sputtering cumin seeds in ghee or oil, then sautéing onions, garlic, and ginger. Add the chopped beet stems and cook for a few minutes until they soften, then add the leaves and cook until they wilt. Pour this flavourful tempering over your cooked dal, stir well, and simmer for a few more minutes to let the flavours combine.
Quick and Vibrant Stir-Fries
Beet greens are perfect for a quick weeknight stir-fry or 'subzi'. Their texture holds up well to high heat, and they cook in just a few minutes. Start by heating oil in a kadai or wok and adding your favourite tempering ingredients like mustard seeds, cumin seeds, and a pinch of asafoetida. Sauté some chopped onions, garlic, and green chillies until fragrant. Add the chopped beet stems first and cook for a few minutes before adding the more delicate leaves. Stir-fry until the leaves are just wilted but still vibrant green. Season with salt, a little turmeric powder, and perhaps some coriander powder. A squeeze of lemon juice at the end brightens up the flavours beautifully. This simple stir-fry makes an excellent side dish for roti or rice.
A Simple, Nutritious Saag
While saag is traditionally made with mustard greens or spinach, beet greens make a wonderful and readily available alternative. You can use them on their own or mix them with other greens you have on hand. To make a simple beet green saag, start by boiling or steaming the cleaned greens until they are very tender. Allow them to cool slightly before blending them into a coarse or smooth paste, depending on your preference. In a pan, prepare a tempering of ghee, cumin seeds, chopped onion, ginger, and garlic. Cook until the onions are golden, then add spices like turmeric and coriander powder. Add the beet green paste to the pan, season with salt, and cook for several minutes until the mixture thickens and the raw taste disappears. You can finish it with a touch of cream or yogurt for richness and serve it hot with paneer or simply as is.
