Beets are a popular root vegetable, often prized for their sweet and earthy flavor. While most people focus on the bulbous roots, few realize that the greens of beets are equally edible and packed with nutrients. In this article, we’ll delve into the world of beet greens, exploring their nutritional benefits, culinary uses, and answering the age-old question: can you eat the greens of beets?
What Are Beet Greens?
Beet greens, also known as beet leaves or chard, are the leafy tops of the beet plant (Beta vulgaris). They’re similar to spinach, kale, and other leafy greens, with a slightly bitter and earthy flavor. Beet greens are a type of cool-season crop, which means they thrive in cooler temperatures and can be grown year-round in many regions.
Nutritional Benefits of Beet Greens
Beet greens are a nutritional powerhouse, boasting an impressive array of vitamins, minerals, and antioxidants. One cup of cooked beet greens provides:
- Only 39 calories
- 2.7 grams of protein
- 3.7 grams of fiber
- 10% of the daily recommended intake of calcium
- 20% of the daily recommended intake of iron
- 25% of the daily recommended intake of vitamin A
- 50% of the daily recommended intake of vitamin K
- Rich in antioxidants like flavonoids and carotenoids
Beet greens are also an excellent source of nitrates, which have been shown to lower blood pressure and improve overall cardiovascular health.
Culinary Uses of Beet Greens
Beet greens can be used in a variety of dishes, from salads and sautés to soups and stews. Here are some creative ways to incorporate beet greens into your cooking:
- Salads: Add beet greens to your favorite salad recipe, or use them as a bed for grilled meats or fish.
- Sautes: Sauté beet greens with garlic, lemon juice, and olive oil as a side dish or add them to pasta, rice, or quinoa bowls.
- Soups and Stews: Use beet greens in place of spinach or kale in soups and stews, or add them to your favorite borscht recipe.
- Smoothies: Blend beet greens with your favorite fruits and veggies for a nutrient-dense smoothie.
- Pesto: Combine beet greens with olive oil, garlic, and parmesan cheese to create a vibrant and flavorful pesto sauce.
How to Prepare Beet Greens
Before using beet greens, make sure to:
- Rinse: Rinse the greens thoroughly with cold water to remove any dirt or debris.
- Remove Stems: Remove the stems from the leaves, as they can be tough and fibrous.
- Chop: Chop the leaves into smaller pieces to release their nutrients and flavors.
- Cook: Cook the greens in a pan with some oil or broth until they’re tender and slightly wilted.
Can You Eat the Greens of Beets Raw?
While beet greens can be eaten raw, they might be a bit too bitter for some palates. Raw beet greens contain a higher concentration of oxalic acid, which can give them a slightly unpleasant taste. However, if you’re looking to add some crunch and freshness to your salads, feel free to use raw beet greens in moderation.
If you do choose to eat beet greens raw, make sure to balance their bitterness with other ingredients, such as sweet fruits, nuts, or cheeses.
Can You Eat the Greens of All Beet Varieties?
While most beet varieties have edible greens, some are better suited for eating than others. Here are a few popular beet varieties and their greens:
- Chioggia Beets: These Italian beets have beautiful, tender greens with a sweet and earthy flavor.
- Detroit Dark Red Beets: These classic beets have slightly tougher greens, but they’re still packed with nutrients and flavor.
- Golden Beets: Golden beets have milder, sweeter greens that are perfect for raw salads or sautés.
Beet Greens vs. Swiss Chard
Beet greens and Swiss chard are often confused or used interchangeably. While both are leafy greens with similar flavors, they belong to different plant families.
- Beet Greens: Beet greens are a type of beet (Beta vulgaris) and have a more delicate, slightly bitter flavor.
- Swiss Chard: Swiss chard is a type of chard (Beta vulgaris subsp. cicla) and has a more robust, slightly sweet flavor.
Conclusion
Beet greens are a hidden gem, offering a world of culinary possibilities and nutritional benefits. Whether you sauté them with garlic, blend them into a smoothie, or add them to your favorite salad, beet greens are sure to delight. So, the next time you’re at the farmer’s market or grocery store, be sure to grab a bunch of beets with their greens intact – your taste buds and body will thank you!
| Nutrient | Amount per 1 cup cooked |
|---|---|
| Calories | 39 |
| Protein | 2.7g |
| Fiber | 3.7g |
| Calcium | 10% DV |
| Iron | 20% DV |
| Vitamin A | 25% DV |
| Vitamin K | 50% DV |
Note: DV stands for Daily Value, which is a standard reference amount used to calculate the percentages of nutrients in a food.
What are beet greens, and are they edible?
Beet greens are the leaves that grow above the soil from the beetroot plant. They are a type of leafy green vegetable, similar to spinach, kale, or collard greens. Yes, beet greens are edible and can be consumed raw or cooked. They have a mild, earthy flavor and can be used in a variety of dishes, from salads to sautéed sides.
Beet greens are a nutrient-dense food, rich in vitamins A, C, and K, as well as minerals like potassium and iron. They are also high in antioxidants and fiber, making them a great addition to a healthy diet. Beet greens can be harvested at any stage of growth, but they are typically more tender and flavorful when picked young.
How do I select and store beet greens?
When selecting beet greens, look for leaves that are crisp, vibrant, and free of brown or wilted edges. Avoid leaves with signs of pests or diseases. Choose greens with a vibrant green color, as they will have a more robust flavor and texture. Store beet greens in a cool, dry place, such as the refrigerator, to keep them fresh for up to 3-5 days.
To store beet greens, place them in a loose plastic bag or wrap them in a damp paper towel to maintain humidity. Keep them away from strong-smelling foods, as beet greens can absorb odors easily. You can also blanch and freeze beet greens for later use in soups, stews, or sautéed dishes.
How do I prepare and cook beet greens?
To prepare beet greens, simply rinse them under cold water to remove any dirt or debris. Remove any tough or fibrous stems, and chop the leaves into desired size and shape. Beet greens can be cooked like spinach or kale, sautéed with garlic and olive oil, or added to soups and stews.
Cooking methods for beet greens include sautéing, steaming, boiling, or braising. They can be cooked for 1-3 minutes, or until they reach desired tenderness. Beet greens can also be added raw to salads or used as a garnish for soups and sandwiches. Be creative with your cooking methods, and enjoy the delicious flavor and texture of beet greens!
What is the nutritional value of beet greens?
Beet greens are a nutrient-dense food, rich in vitamins, minerals, and antioxidants. One cup of cooked beet greens provides approximately 40 calories, 1 gram of protein, and 2 grams of fiber. They are also an excellent source of vitamins A, C, and K, as well as minerals like potassium, iron, and magnesium.
Beet greens are also high in antioxidants, which can help protect against chronic diseases like heart disease, cancer, and cognitive decline. The antioxidants in beet greens have anti-inflammatory properties, which can help reduce inflammation and improve overall health. With their high nutritional value and low calorie count, beet greens are an excellent addition to a healthy diet.
Can I use beet greens in place of other leafy greens?
Yes, beet greens can be used in place of other leafy greens like spinach, kale, or collard greens in most recipes. Beet greens have a slightly sweeter and earthier flavor than some other leafy greens, so they may add a unique twist to familiar dishes.
When substituting beet greens for other leafy greens, keep in mind that they have a slightly more delicate texture and flavor. Beet greens may cook more quickly than other greens, so adjust cooking times accordingly. Also, beet greens can be used in combination with other leafy greens to add variety and depth to your dishes.
Are beet greens suitable for people with certain health conditions?
Beet greens are generally suitable for people with most health conditions, including those with diabetes, high blood pressure, or high cholesterol. However, people with kidney stones or gout should consume beet greens in moderation, as they are high in oxalates, which can exacerbate these conditions.
Pregnant or breastfeeding women can also enjoy beet greens as part of a balanced diet. However, they should ensure that the greens are thoroughly washed and cooked to avoid any potential foodborne illnesses. As with any new food, it’s always a good idea to consult with a healthcare professional or registered dietitian for personalized nutrition advice.
Can I grow my own beet greens at home?
Yes, you can grow your own beet greens at home, even if you don’t have a large garden or green thumb. Beet greens can be grown in containers, indoor pots, or directly in the ground. They prefer well-draining soil and partial shade, making them an ideal crop for small gardens or balconies.
To grow beet greens, sow beetroot seeds about 1-2 inches apart, and 1-2 inches deep. Water regularly, and harvest the greens when they reach 2-3 inches tall. You can also purchase beet greens at most grocery stores or farmers’ markets if you don’t have the space or desire to grow your own.