7 Delicious Vegan Beet Recipes For Your Kids
Never undervalue beets! These fresh vegan beet recipes show how versatile and delectable a humble root vegetable like beets can be.
Nutrition Fact Of Beet
Here is a list of the vitamins and minerals in a 3.5-ounce (100-gram) serving of boiled beets. According to FoodData Central –
- Calories: 44
- Protein: 1.7 grams
- Fat: 0.2 grams
- Carbs: 10 grams
- Fiber: 2 grams
- Folate: 20% of the Daily Value (DV)
- Manganese: 14% of the DV
- Copper: 8% of the DV
- Potassium: 7% of the DV
- Magnesium: 6% of the DV
- Vitamin C: 4% of the DV
- Vitamin B6: 4% of the DV
- Iron: 4% of the DV
Health Benefits Of Beets
1. Reduce Blood Pressure
The naturally occurring nitrate-rich compounds in beetroot make them heart-friendly. Nitrates enhance blood flow by relaxing blood vessels, reducing arterial stiffness, and encouraging dilation, which may lower blood pressure. Heart disease and stroke prevention benefit from a drop in blood pressure. According to studies, nitrate-rich foods like beetroot may also increase the chance of surviving a heart attack.
2. Improve Athletic Performance
According to a study in the Journal of Applied Physiology, healthy adults who consume whole beets that are high in nitrate have better running abilities. In a different investigation, researchers discovered that beet juice drinkers absorbed up to 16 percent more oxygen.
This is greater than what a regular person can achieve through intensive training! Beet juice is an intriguing sports beverage that most people would never consider because studies have shown that it enhances athletic performance in runners, swimmers, and cyclists.
Beets are a good source of carbohydrates, which give you energy for long sports sessions. Beets provide carbohydrates—the natural building blocks of energy metabolism—without any unfavourable side effects associated with many other foods high in carbohydrates. Carbohydrate intake at its peak ensures that all crucial metabolic processes keep the organs operating at their peak performance.
3. Boost Energy Levels
Since Paralympic gold medalist David Weir revealed that a shot of the juice was his secret to success, beetroot juice has also grown in popularity.
This is supported by research, which shows that athletes may perform better and increase exercise endurance when they consume beet juice. Additionally, beetroot nitrates help bring more oxygen to the muscle cells while resting and help muscles recover more quickly. For the rest, consuming beetroot may provide the extra energy we require.
4. Fight Inflammation
The betalains pigments found in beets have several anti-inflammatory properties. Given that chronic inflammation has been linked to conditions like obesity, heart disease, liver disease, and cancer, this could be advantageous for many aspects of our health.
Consuming 8.5 ounces (250 mL) of beet juice for two weeks significantly decreased several inflammatory markers, such as C-reactive protein (CRP) and tumour necrosis factor-alpha (TNF-a), according to one study in 24 individuals with high blood pressure.
Betalain capsules made with beetroot extract have also been shown to lessen pain and discomfort in people with osteoarthritis, which causes inflammation in the joints, according to an earlier 2014 study (20).
When beetroot juice and extract were used, rats injected with toxic, harm-causing chemicals showed reduced kidney inflammation.
More research on humans is still required to determine whether eating beets in a healthy diet in moderation could have the same anti-inflammatory effects.
5. Boost Brain Health
Age-related declines in mental and cognitive abilities can raise the risk of neurodegenerative diseases like dementia.
Because nitrates in beets encourage blood vessel dilation, which increases blood flow to the brain, they may enhance brain function.
It has been demonstrated that beets, in particular, increase blood flow to the brain's frontal lobe, which is connected to higher-order thinking processes like decision-making and working memory.
Furthermore, compared to a control group, people with type 2 diabetes who drank 8.5 ounces (250 mL) of beetroot juice daily for two weeks had 4% faster reaction times during a cognitive function test.
6. Prevent Cancer
Several anti-cancer substances, including betaine, ferulic acid, rutin, kaempferol, and caffeic acid, are present in beetroot.
Test-tube studies have revealed that beetroot extract can slow the division and growth of cancer cells, but more research is required.
According to several additional studies, higher blood levels of betaine may be linked to a lower risk of developing cancer.
It's crucial to note that most studies on the subject have not used beetroot but rather isolated chemicals. Therefore, more study is required to determine the relationship between beetroot consumption and the risk of developing cancer.
Vegan Beet Recipes
1. Vegan Tofu & Beet Pancakes
They have the most beautiful colour, making those tofu and beet pancakes the ideal Valentine's Day treat.
Prep time: 5 minutes | Cook time: 20 minutes | Total time: 25 minutes | Servings: 12 pancakes
- Raw buckwheat groats: 150g, soaked
- Millet groats: 75g, soaked
- Chickpea flour: 30g
- Extra firm plain tofu: 125g
- Naturally sweet plant-based milk: 450g
- Blueberry juice: 2 tablespoons
- Himalayan salt: ½ teaspoon
- Raw parsnip: 40g, cut into slices
- Raw beetroots: 2 small
- Overnight soak the groats of millet and buckwheat. Drain and rinse.
- Blend the rinsed groats with the other ingredients in the blender until a smooth, uniform batter is formed.
- Take a non-stick pan of high quality that is non-toxic. A few drops of oil should be added, and then the pan should be cleaned with folded paper towels. Use the paper to clean the pan between batches of pancakes after letting all the oil absorb.
- To acquire the precise shape of your pan bottom, pour a ladleful of batter into the pan and spread it out with a spoon or ladle or by shaking and tilting the pan. Your stove has a significant impact on how long it takes to fry. When the top is almost dry, I turn it over and inspect the colour of the underside.
2. Vegan Quiche With Tofu & Beets
The vegan quiche recipe is gluten-free, vegan Candida diet compatible, whole food plant-based, oil-free, sugar-free, and contains beetroot and tofu (except for those on the cleansing menu).
Prep time: 10 minutes | Cook time: 50 minutes | Total time: 30 minutes | Servings: 12
Ingredients For The Crust
- Unsalted peanut butter: 45g
- Himalayan salt to taste
- Oat bran: 20g
- Raw buckwheat flour: 20g
Ingredients For The Filling
- Extra firm tofu: 270g
- Black salt: ¼ teaspoon
- Black pepper to taste
- Dried oregano: ½ tablespoon
- Onion powder: ½ teaspoon
- Garlic powder: ½ teaspoon
- Water: ½ cup
- Psyllium husks: 1 level tablespoon
- Raw beet: 1, finely grated
- Carrot: 1 large, grated
- Fresh rosemary: 2 tablespoons, chopped
- Soy sauce: 1 teaspoon
- Fresh spinach: 2 cups
- First, combine the crust ingredients with a spoon and your hands.
- The crust batter should then be pressed into a 6″ (15 cm) or 6.3″ (16 cm) springform cake pan and baked for 10 minutes at 180°C. Cool down.
- Steam the spinach or other leafy greens while the crust bakes (chard, kale, turnip greens, collard greens, etc.)
- Except for the beet, carrot, rosemary, soy sauce, and spinach, blend all of the filling ingredients into a batter. Add the finely grated raw beet after that.
- Add a sautéed carrot and rosemary layer to the crust (drain any excess water). Add the drained and cooked spinach next. Top the spinach with the tofu-beet mixture.
- Finally, top the quiche with some coarsely chopped raw carrots and beet.
- Fifty-five minutes at 180°C baking. After cooling, slice and enjoy
3. Vegan Red Velvet Beet Soup
This recipe has instructions for both conventional stovetop cooking and pressure cooking. Incredible vegan soup is silky smooth, creamy from red lentils, and sublime from the umami of the dark miso. 6 cups are produced for around 4 people.
Prep time: 20 minutes | Cook time: 10 minutes | Total time: 30 minutes | Servings: 5
- Toasted sesame oil: 1 tablespoon
- Red onion: 1 medium chopped
- Vegetable broth or water: 6 cups
- Red lentils: 1 cup, rinsed and drained
- Carrots: 2 chopped
- Beets: 3 or 4, well-scrubbed, ends and root hairs trimmed & chopped
- Bay leaves: 3
- Fresh thyme: 1 sprig (optional)
- Red miso: 2 tablespoons
- Fresh parsley: 1½ tablespoons chopped for garnish
- On Sauté, the Instant Pot warms the oil. Heat the oil over medium temperature in a soup pot or pressure cooker. Add the onion and stir; cook for 5 minutes. Add the lentils, carrots, beets, bay leaves, and thyme to the vegetable broth.
- Set the timer manually to 6 minutes in the Instant Pot. Utilizing the top vent, quickly release the lid to pressure and cook for 6 minutes in a regular pressure cooker. Release the pressure quickly while using cold running water.
- Cook beets on the stovetop for about a half-hour or until they are highly mushy.
- Take off the thyme sprig and bay leaves. Please notice! The soup should be pureed until velvety smooth. If you don't have an immersion blender, you can purée the soup in a blender or straight in the pot. (Make three batches of this because a full blender will cause the lid to come off, creating a massive mess.)
- In a small bowl, place miso. Add ½ cup of soup that has pureed. Do not boil; gently heat. See note.
- Serve plain and top with finely chopped parsley.
4. Vegan Roasted Beet Hummus
This fuchsia-coloured beet hummus is the prettiest and is ideal for Valentine's Day entertaining. Enjoy your snack with crackers or sliced bread!
Prep time: 5 minutes | Cook time: 1 hour | Total time: 1 hour 5 minutes | Servings: 6
- Beets: ½ pounds, trimmed
- Tahini: ⅓ cup
- Lemon juice: 2 tablespoon
- Garlic: 1 clove, minced
- Salt: ¾ teaspoon
- Non-dairy milk: 2-3 tablespoons
- Fresh dill, chopped (optional)
- Set the oven to 350°F. Beets should be baked for an hour, or until tender, after being wrapped in aluminum foil and placed on a baking pan.
- Peel and cut the beets into quarters after they have cooled. Add peeled beets, tahini, lemon juice, garlic, and salt to a food processor.
- Add the non-dairy milk one spoonful at a time, and blend until completely smooth.
- If using, spoon the hummus into a serving bowl and top with fresh dill.
5. Vegan Beet Balls With Almond Sage Cranberry Crema
These vegan Golden Beet Veggie Balls are delicious served as an entree or appetizer with this Almond Sage Cranberry Crema because they are packed with nutrients and flavours from golden beetroots, cannellini beans, mushrooms, hazelnuts, and herbs.
Prep time: 20 minutes | Cook time: 40 minutes | Total time: 60 minutes | Servings: 8
Ingredients For The Veggie Balls
- Fresh golden beets: 1 bunch
- Cannellini beans: 1¾ cups, rinsed and drained
- Green onions, diced: 2
- Cloves: 2 garlic, minced
- Mushrooms: 1 cup, finely chopped
- Fresh parsley: ½ cup, chopped
- Hazelnuts: ½ cup, finely chopped
- Ground flax seeds: ¼ cup
- Whole wheat breadcrumbs: ½ cup
- Sage: 1 teaspoon
- Tarragon: 1 teaspoon
- Thyme: 1 teaspoon
- Smoked paprika: ½ teaspoon
- Black pepper: ¼ teaspoon
- Reduced-sodium soy sauce: 2 tablespoons
- Tahini: 2 tablespoons
- Lemon: 1, juiced
Ingredients For The Almond Sage Cranberry Crema
- Peeled, slivered almonds: 1 cup
- Plain, unsweetened plant milk: 4–6 tablespoons
- Lemon juice: 1 tablespoon
- Clove garlic: 1
- Freshly ground black pepper: ¼ teaspoon
- Ground sage: ½ teaspoon
- Sea salt (to taste, optional)
- Fresh sage leaves: 1 tablespoon, chopped
- Dried cranberries: ¼ cup
- Beets should be trimmed, scrubbing the outside while leaving the peels on. Use a box grater or food processor to shred beets.
- To create a thick mixture with some lumps, add the beans to a large mixing basin and mash them slightly with a potato masher.
- Add the following ingredients: breadcrumbs, sage, tarragon, thyme, smoky paprika, beets, onions, garlic, and mushrooms. Combine thoroughly. Add the soy sauce, tahini, and lemon juice; thoroughly incorporate the mixture with your hands.
- For one hour, cover and chill the dish (or overnight). Spray a baking sheet with non-stick cooking spray and preheat the oven to 375°F.
- Form the mixture into 24 golf balls, then distribute them evenly on the baking sheet. Vegetable balls should bake in the top rack of the oven for 40 to 45 minutes or until golden brown. Two hours of water soaking for almonds (or overnight).
- Almonds that have been soaked should be drained and placed in a blender or food processor container.
- A rich, creamy dip is created by processing 4 tablespoons of plant milk, lemon juice, garlic, black pepper, and crushed sage. If the texture is too thick, add 1-2 teaspoons of plant milk as necessary to achieve the desired result. Almond Sage Cranberry Crema should be served.
- Has eight servings (3 veggie balls each). Place the crema in a serving bowl and season to taste with salt and fresh sage. You might add more freshly ground black pepper and sage as a garnish.
6. Vegan Beetroot Rice
Nobody can refuse beetroot rice because of its stunning hue. In contrast to traditional rice dishes, this beetroot pulao is easy to prepare.
Prep time: 15 minutes | Cook time: 25 minutes | Total time: 40 minutes | Servings: 4
- Rice: 1 cup
- Beetroot: 2 cups, grated (about 3 medium)
- Onion: 1, thinly sliced
- Green chillies: 2
- Ginger garlic paste: 1 teaspoon
- Cumin seeds: 1 teaspoon
- Fennel seeds: 1 teaspoon
- Cinnamon: ½ inch piece
- Cardamom: 2
- Small bay leaf: 1
- Dhania jeera powder: 1 teaspoon
- Oil: 1 tablespoon
- After cooking the rice, let it cool. Inspect the rice to make sure it is not mushy. Additionally, leftover rice is excellent.
- The whole beetroots should be cooked in a pressure cooker for around three whistles. Peel the beets' skin after the pressure is reduced, just like you would with potatoes. The beets can be cooked and peeled most efficiently in this manner.
- The beets should then be grated coarsely and set aside. Cumin seeds, fennel seeds, cinnamon, cardamom, and bay leaf are added to the hot oil.
- Green chiles and onion slices should be added and sautéed until transparent. Thirty seconds later, add the ginger-garlic paste and continue to cook. Cook the mixture for 3–4 minutes after adding the grated beets, dhania jeera powder, and the required salt.
- The beets have already been cooked, so all that is left to do is simmer them until the extra moisture evaporates.
- Mix carefully after adding the cooked rice. If necessary, adjust the salt content.
7. Vegan Beetroot Paratha
Traditional parathas are modified into beetroot parathas, which contain all the flavours on their own. They can thus be consumed with little more than raita or yogurt on the side.
Prep time: 1¼ hours | Cook time: 20 minutes | Total time: 1 hour 35 minutes | Servings: 10
- Whole wheat flour: 2 cups
- Beetroot: 2 medium
- Salt to taste
- Red chilli powder: 1 teaspoon
- Dhania jeera powder: 1 teaspoon
- Turmeric powder: ¼ teaspoon
- Amchur powder: 1 teaspoon
- Oil: 2 teaspoons
- In a pressure cooker, cook the whole beet for around three whistles. Beets peel very readily and cook equally, making it easier to cut or grate them this way.
- After cooking the beets, peel the skin and finely grate them.
- Add the grated beets, salt, and 2 teaspoons of oil after measuring the dough and adding the masala powder. Using your hands, thoroughly combine.
- Mix it thoroughly before adding extra water because the beets have a lot of moisture. After that, gradually add warm water to create a soft dough. Before preparing the parathas, allow the dough to rest for at least an hour.
- Roll the balls you just pinched out into parathas. Apply oil to the grill's two sides before cooking. Their hue makes it challenging to tell when the parathas are cooked. Therefore, cook them over medium heat and watch for any surface darkening.
- Before serving, keep the cooked parathas warm.
Beets are incredibly nutrient-dense and packed with benefits for good health.
They can enhance your athletic performance, support the health of your brain, heart, and digestive system, be a great addition to a balanced diet, help reduce inflammation, and perhaps even slow the growth of cancer cells. All I have shared in detail. So don’t miss trying these delicious and healthy vegan beet recipes.
I trust you enjoyed this article about the 7 Delicious Vegan Beet Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
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