Air-Frying Beets: A Healthy, Quick Treat

Beets are a versatile root vegetable that can be cooked in a variety of ways, including roasting, boiling, and air frying. Air frying beets is a quick and easy way to prepare this nutritious and colourful side dish. The concentrated heat from the air fryer reduces the cooking time by half compared to oven roasting, and the results are crispier and sweeter. This guide will teach you how to cook whole beets or beet cubes in an air fryer, as well as provide tips for peeling and seasoning to enhance the natural sweetness of this vibrant vegetable.

How to prepare beets for air frying

Preparing beets for air frying is a simple process. You can cook whole, unpeeled beets in an air fryer, or cut them into bite-sized pieces. If you're using whole beets, scrub and trim them, then wrap them tightly in foil before placing them in the air fryer. For cut beets, it's best to peel them first, then cut them into 1-inch pieces. This helps them cook more evenly and prevents the skin from becoming leathery. You can use a vegetable peeler or a paring knife for this step, and it's recommended to wear disposable gloves to avoid staining your hands.

Once your beets are prepared, toss them with oil, salt, and pepper. You can use olive oil or avocado oil, and season with bay salt, which you can make by grinding dried bay leaves with salt and pepper. If you don't have a spice grinder, you can use coriander seeds to make coriander salt instead. Place the seasoned beets in the air fryer basket in a single layer, leaving some space between them if you're cooking cut beets.

Set your air fryer to 380-400°F and cook for 17-25 minutes, depending on the size and type of beets you're using. Shake the basket halfway through cooking to ensure even cooking. Your beets are ready when they are fork-tender, which means there is little to no resistance when poked with a fork.

Air fryer settings and cooking time

The cooking time for beets in an air fryer depends on the size of the beets and the temperature setting. Smaller, bite-sized pieces will cook faster than larger pieces. For example, 1-inch cubes will cook in about 18 to 20 minutes at 400°F. If you are cooking in batches due to the size of your air fryer, you may need to increase the cooking time to 25-30 minutes.

If you are cooking whole beets, the cooking time will be longer, about 45 minutes to 1 hour at 400°F. You should wrap the whole beets tightly in foil and cook them until they are fork-tender. If you are cooking beet pieces, you should arrange them in a single layer in the air fryer basket and toss or shake them a few times during cooking to ensure even cooking.

The ideal temperature for cooking beets in an air fryer seems to be around 380-400°F, with a cooking time of 17-20 minutes for beet pieces and 45 minutes to 1 hour for whole beets. However, some sources suggest cooking beet pieces at 390°F for 18-20 minutes or at 380°F for 20 minutes.

It is important to note that the cooking time may vary depending on the model of your air fryer, so it is always a good idea to check the manufacturer's instructions or guidelines. Additionally, you may need to adjust the cooking time based on your personal preference for doneness, as some people prefer their beets to be more tender or crispy.

Overall, air frying beets is a quick and convenient way to prepare this nutritious root vegetable, and you can easily adjust the cooking time and temperature to suit your preferences.

How to serve air-fried beets

Air-fried beets are a delicious and healthy side dish that can be served in multiple ways. Here are some ideas on how to serve them:

As a Side Dish

Air-fried beets make a great stand-alone side dish. Their natural sweetness and earthy flavour can be enhanced with a drizzle of olive oil or avocado oil and a sprinkle of salt and pepper. You can also add other seasonings like Italian seasoning, or fresh herbs such as mint or parsley.

With Meat

Air-fried beets are a wonderful accompaniment to meat dishes, especially more sophisticated options like lamb shanks or reverse sear chateaubriand. After cooking the beetroot in the air fryer, sprinkle with feta or goat cheese and fresh herbs, and serve alongside your chosen meat.

In a Salad

Beets are a fantastic salad topper. Try a beet caprese salad, or a roasted beet and kale salad with goat cheese, walnuts, dried cranberries, and kale. You can also add them to a beet arugula salad topped with feta cheese.

With Hummus

Air-fried beets pair exceptionally well with hummus. Add them to your favourite hummus recipe, such as Mediterranean or carrot hummus, for a tasty and nutritious snack.

As a Snack

Air-fried beets can be enjoyed as a quick and satisfying snack on their own. Their crispy golden outsides and sweet and tender insides make for a delicious treat.

With a Dip

You can serve air-fried beets with a dip like garlic aioli. This homemade sauce is a great way to add extra flavour to your beets.

Storage

If you have leftover beets, you can store them in an airtight container in the refrigerator for 3 to 5 days. For longer storage, you can freeze them in a glass container for up to 3 months.

The health benefits of beets

Beets, or beetroots, are a versatile and vibrant root vegetable with a distinct earthy flavor and aroma. They are highly nutritious and offer several health benefits due to their rich content of vitamins, minerals, and plant compounds. Here are some of the key health benefits associated with consuming beets:

Nutritional Profile:

Beets are low in calories, fat, cholesterol, and sodium. They are an excellent source of dietary fiber, with one cup of beets providing about 3.4 grams. This high fiber content aids in weight management, lowers cholesterol, and promotes healthy digestion. Beets also contain a good amount of manganese, which is essential for bone health, nutrient metabolism, and brain function. They are a rich source of folate (vitamin B9), which promotes healthy cell growth and red blood cell formation. Additionally, beets provide potassium, iron, vitamin B6, and vitamin C.

Heart Health:

Beets are known for their potential benefits to heart health. They contain high concentrations of nitrates, which can help lower blood pressure by relaxing blood vessels. The nitrates in beets also improve blood flow and may reduce the risk of heart disease and stroke. Several studies suggest that consuming beetroot juice or beet supplements can enhance athletic performance by improving oxygen use and endurance.

Anti-Inflammatory Properties:

Beets contain pigments called betalains, which give them their vibrant color. These betalains also act as powerful antioxidants, helping to protect cells from oxidative stress and reducing inflammation in the body. Chronic inflammation is associated with various health conditions, including heart disease, liver disease, cancer, and osteoarthritis.

Medicinal History:

The medicinal properties of beets have been recognized since ancient times. The Romans used beets to treat various ailments, including constipation, poor circulation, and fevers. Beets were even considered an aphrodisiac by ancient civilizations.

Cooking Methods:

Beets can be enjoyed in a variety of ways, including raw, roasted, boiled, baked, pickled, or turned into chips or salads. Air frying beets is a popular cooking method that results in a crispy exterior and tender, sweet interior. Air frying is a quick and convenient way to prepare beets while retaining their nutritional benefits.

Other vegetables that can be cooked in an air fryer

Yes, you can cook fresh beets in an air fryer. It is one of the best ways to cook this vibrant root vegetable. The outsides become golden and crispy, and the insides become sweet and tender. They are done in about 20 minutes, which is half the time it takes to roast them in an oven.

Now, onto other vegetables that can be cooked in an air fryer. The air fryer is a great way to cook veggies as a side dish, and it is super quick and easy. You can cook any vegetables you like, but some popular options include zucchini/squash, bell peppers, red onion, broccoli, cauliflower, Brussels sprouts, potatoes, and carrots.

Firm vegetables such as carrots, broccoli, and cauliflower should be cut into small pieces so that they cook evenly and at the same rate as more tender vegetables. You can also cook corn, asparagus, and green beans in the air fryer.

To prepare your veggies, toss them in a large bowl with olive oil and spices. Then, spray the air fryer basket with a non-stick cooking spray and add the veggies. Cook at 375°F-400°F for 8-15 minutes, or until tender and browned. You may need to work in batches so as not to overcrowd the basket, which will cause the vegetables to steam rather than brown.

Frequently asked questions