Beetroot

A native of Southern Europe, beetroot has a vibrant crimson colour which comes from pigments no other vegetable has.

Originally the leaves were preferred eating, rather than the roots. In New Zealand, usually it is the roots that are eaten, however, young beetroot leaves are sometimes available. In some countries all parts of the beetroot are regularly eaten. Beetroot is frequently consumed pickled. Baby beetroot leaves may be found in salad mixes.

Several varieties are available with roots varying in shape from round to spherical. Flavour variations are very subtle. A golden beet variety exists but this is seldom seen commercially in New Zealand.

What to look for

Roots should be smooth with a firm skin and deep red colour. Avoid roots with scaly areas around the top surface as they tend to be tougher. If the leaves are still attached, they should not be floppy; they should be bright green with pink/red veins. Buy small quantities regularly to guarantee freshness.

Availability

All year but most plentiful November - April.

Store

Store roots in the crisper of the refrigerator; it is not necessary to wrap them. Store young leaves in a plastic bag in the crisper.

How to prepare

Trim root end and scrub. Leave skin intact until cooked to prevent colour loss. Peel when cooked. For salads, use raw or cooked, grated or sliced. Peel, cut to size and roast; young beetroot may not need peeling. When boiling beetroot, do not break the skin or it will bleed and lose its colour. Before microwaving, pierce the skin or the beetroot may explode. The skin is easily removed once the beetroot is cooked. Wait until cool and rub the skin off.

Ways to eat

Beetroot roots can be eaten cooked, raw or juiced. Young leaves can be eaten like spinach – boiled, steamed, microwaved, stir fried or used raw in salads.

Cooking Methods

Boil, steam, microwave, roast.

Nutrition

BEETROOT
Boiled
Nutrition Information
Serving size: 2 slices - 60g
  Average
Quantity
per serving 
% Daily
intake per
serve 
Average
Quantity
per 100g 
 
Energy (kJ/Cal) 133/32 2% 221/53  
Protein (g) 1.1 2% 1.8  
Fat, total (g) 0.06 0% 0.1  
 - saturated (g) trace 0% trace  
Carbohydrate (g) 5.9 2% 9.8  
 - sugars (g) 5.9 7% 9.8  
Dietary fibre (g) 1.5 5% 2.5  
Sodium (mg) 38 2% 64  
Folate (µg) 50.4 25% RDI* 84 A good source of folate
Potassium (mg) 210   350 Source of potassium
Vitamin C (mg) 3 8% RDI* 5  
Iron (mg) 0.2 2% RDI* 0.4  

Percentage Daily Intakes are based on an average adult diet of 8700 kJ
Your daily Intakes may be higher or lower depending on your energy needs.
*Recommended Dietary Intake (Average Adult)

Source: The Concise New Zealand Food Composition Tables, 10th Edition, Plant & Food Research - 2014

Beetroot is a source of potassium and is a good source of folate.  Beetroot contains a unique group of red pigments called betalains, which may help boost the body’s detoxification processes and have anti-inflammatory activity.

Retailing

Ensure beetroot is clean and free of dirt. Display on refrigerated shelving to avoid wilting. Buy small quantities regularly to guarantee freshness. Do not trim the flesh of the root or it will cause the beetroot to bleed. Sprinkle with water before returning to chiller at night. Use QR code on labels.

Store at 0ºC with a relative humidity of 90-100%. In an acid environment the colour pigments are more stable than at a higher pH. At an alkaline pH the colour changes to a brownish-purple.

Purchase beetroot with the New Zealand GAP logo.

Recipes

Beetroot with horseradish cream
Beetroot with horseradish cream

Sweet and tasty with a dramatic appearance. Roasted beetroot can also be used. View Recipe

Caramelised roast vegetable salad
Caramelised roast vegetable salad

Roasting onions with beetroot and kumara in this citrus glaze gives a delicious dish. View Recipe

Winter roasties
Winter roasties

Classy café style winter vegetables; serve as a hot vegetable, or as a salad. View Recipe

View more Recipes

Images

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