Have you ever thrown away beet greens because you didn't know what to do with them? Try this sautéed beet green recipe and you won't be tempted to toss out this nutrition-packed food.
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Are the leaves poisonous?
No--you can eat every part of a beet, including the stalks and leaves. You can eat them raw or cooked; just wash them well to remove all the dirt. Leaves smaller than 4 inches in length are young and tender and taste wonderful in salads.
The leaves look similar to Swiss chard, but Swiss chard is more mellow in taste. They do have high levels of oxolate, so if you have kidney stones you should limit your consumption.
Are the greens good for you?
Yes, they are high in antioxidants and high in vitamins A, C, and K. They are also high in potassium, iron, calcium, magnesium, and zinc, and can help lower your blood pressure because they are high in potassium.
The leafy greens are good for maintaining gut health, as they are super nutritious. Another good thing about this vegetable is they are low in fat and in cholesterol.
What can I do with beetroot stalks and greens?
You can add them to soups, stir fries, omelettes, salads, smoothies, pestos, risotto, quiche, pasta, and Indian dishes. They are very versatile and can be a good substitute for spinach or Swiss chard in recipes.
Are beet greens bitter?
Yes, they are bitter, but if you use salt and lemon juice in your cooking it will help cut the bitterness. Dark leafy greens are either bitter, spicy, pungent, or mellow, and this vegetable falls in the bitter category.
How do you select this vegetable?
When you're at the the grocery store or farmer's market, look for greens that are deep green and healthy looking. You don't want beets with brown, yellow, wilted, or bruised leaves.
How should I store this vegetable?
- Remove the tops from the beetroot. Cut one or two inches above the root.
- Rinse two or three times in cold water to remove all the dirt.
- Lay on towels to air dry, or blot dry with paper towels.
- Wrap in dry paper towels.
- Store in a zip top bag in the vegetable drawer in the fridge.
- Use within 2 to 5 days for best flavor. The greens will keep for up to 2 weeks in the fridge.
How should I prepare this for freezing?
- Follow the first two steps from how to store beet greens.
- Stack the rinsed leaves and cut into 1-inch strips.
- Boil for 2 minutes in salted water, then remove with a slotted spoon.
- Plunge into a icy water bath.
- Place on towel and squeeze out moisture. Remove the water, or you'll have freezer burn.
- Store in an airtight container in 2 cup measurements and freeze for up to 10 months.
How can I cook this vegetable?
- Roasted (make beet green chips; they are similar to kale chips.)
How to Make
Gather all the ingredients and start the prep work by rinsing the beet greens, quartering a lemon, and mincing some garlic.
First, cut the stalks or stems from the leaves then cut the stems into 1 ½ to 2 inch pieces.
Sauté the stalks in olive oil, and sprinkle on the spices (salt, black and red pepper) in a skillet over medium high heat for a few minutes.
Layer a few tops and roughly chop them.
Add the minced garlic to the stems and sauté until fragrant. Notice how the stems color the garlic pink?
In a large pot, melt the butter over medium high heat, and add the freshly chopped tops.
Sauté until they are wilted, roughly 2 to 3 minutes. Sprinkle on some salt and remove from the heat.
Add the stems and toss to combine. Squeeze on some fresh lemon juice.
- Love cheese? Add crumbled up goat cheese just before serving.
- Don't have lemon juice? Use vinegar to help cut the bitter taste.
- Want to cut out the fat? Cook with 1 cup of water and use fresh ginger and cumin.
- Want it spicier? Add crushed red pepper flakes.
- Indian style? Add cumin, curry, and coconut milk and serve with naan or pita bread.
- Beet stems take longer to cook then the tops, so start cooking them first.
- Emeril Lagasse Skillet: this heavy-bottomed, 3-quart skillet is the perfect size for this recipe.
- Set of 6 Prep Bowls: these pretty glass bowls are great for storing prepped ingredients.
- Bamboo Cutting Board: this large cutting board is sturdy and easy to keep clean.
- OXO Wooden Turner: this flat-bladed wooden spoon makes stirring quick and easy.
Eat more veggies with these other delicious recipes.
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Sautéed beet greens is a quick recipe to make for a weeknight dinner so you can enjoy the nutritious benefits of adding more dark leafy greens to your diet. I will show you how to cook, use, store, prepare and freeze beet greens. Join the root to leaf movement and never throw out this healthy food again!
- 5 cups fresh beet greens (from approximately 2 bundles of beets)
- 1 cup beet stalks (from approximately 2 bundles of beets)
- 1 tablespoon olive oil (15 ml)
- 1 tablespoon garlic, minced
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ⅛ teaspoon red pepper flakes
- 2 tablespoons salted butter (28g)
- 1 ½ teaspoons freshly squeezed lemon juice (from ¼ lemon)
- Rinse the stalks and leaves two or three times in cold water to remove all the dirt.
- Separate stalks from the leaves; don't worry about drying them. Coarsely chop the leaves and cut the stalks into 1 ½ to 2-inch lengths.
- Heat the olive oil in a large skillet set over medium high heat. Sauté the beet stalks and spices for 3 minutes, stirring occasionally. Add the garlic and sauté another minute, stirring constantly, then dump the stalks into a bowl.
- Melt the butter in the same skillet or a large pot and sauté the beet greens until wilted, roughly 2 to 3 minutes. Sprinkle on salt to taste. Mix with the stalks and squeeze the fresh lemon juice on top. Serve immediately.
- Start cooking the stems first because they take longer to cook then the greens.
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Keywords: sauteed, how to cook