Steaming Beets: A Simple Guide To Perfectly Cooked Roots

Beets are a versatile vegetable that can be steamed, boiled, or roasted. They are packed with vitamins and antioxidants and offer a range of health benefits, including reducing inflammation and potentially lowering blood pressure. Steaming beets is a simple process that preserves their vibrant colour and enhances their natural sweetness. It also makes the skin easier to peel off, resulting in a tender and pleasant-to-eat vegetable. To steam beets, start by scrubbing and trimming them, leaving about 2 inches of the stem. Place the beets in a steamer basket above simmering water and cook for around 30 minutes, or until tender. Once cooled, gently peel or rub off the skin, being cautious of staining. Steamed beets can be enjoyed in salads, dips, sandwiches, or as a side dish.

How to prepare beets for steaming

Preparing beets for steaming is a simple process. Here is a step-by-step guide:

Step 1: Wash the Beets

Before cooking beets, it is important to wash them thoroughly to remove any dirt or residue. Use lukewarm water and a clean sponge or cloth to scrub the beets clean. Beets grow underground, so make sure to give them a good rinse.

Step 2: Trim the Stems and Roots

After washing the beets, use a sharp knife to cut and trim the stems, leaving about 2 inches (5 cm) of the stem intact. This helps reduce colour leakage when cooking. Also, trim down any stringy roots and cut off the beet greens, if still attached.

Step 3: Score the Beets (Optional)

Scoring the beets is not necessary, but it can help make the skin easier to remove later. Use a sharp knife to make a small "X" on each end of the beet. This will encourage the peel to pull back as the beet cooks.

Step 4: Set Up Your Steamer

Fill a large pot with about 2 inches (5 cm) of water and place a steamer basket inside. Make sure the water level is below the bottom of the steamer basket. Alternatively, you can use a colander or wire trivet to prop up the beets, as long as they are above the boiling water and you can trap the steam.

Step 5: Steam the Beets

Place the whole beets in the steamer basket and bring the water to a boil over high heat. Once the water is boiling, reduce the heat to a simmer. The cooking time will depend on the size of your beets. For small and medium beets, steam for about 30 minutes, and for large beets, steam for about 50 minutes. You will know they are done when you can easily pierce the beet with a knife or skewer.

Step 6: Peel and Serve

Once the beets are steamed and cooled down, use a paper towel or glove to peel off the skin. The skin should come off easily. Be careful, as the beet juice can stain your hands and surfaces. Cut the beets into your desired shape and serve!

How to steam beets

Preparation

Before steaming beets, it is important to wash them thoroughly. Use lukewarm water and a sponge to scrub the beets clean. Cut off the stems, leaving about 2 inches of the stem, and trim down any stringy roots. Do not remove the skins before cooking as this will make it harder to keep the beet juicy. However, you can score each end of the beet with an "X" to make it easier to peel off the skin after cooking.

Steaming

Place the beets in a steamer basket above about 2 inches of water in a large pot. The water level should be below the bottom of the steamer. Bring the water to a boil over high heat and cover the pot. Once the water is boiling, reduce the heat to a simmer. Steam small and medium beets for 30 minutes and large beets for about 50 minutes. You can check if the beets are done by piercing them with a knife or skewer.

Tips

• If you don't have a steamer, you can use a colander or wire trivet to prop up the beets, as long as they are above the boiling water and you can trap the steam.
• Beets are very juicy and can stain surfaces and fabrics, so be careful when handling them.
• You can store cooked beets in an airtight container or zip-top bag in the refrigerator for 3-5 days.

Serving Suggestions

Steamed beets are a great addition to salads and sandwiches. They can also be used in dips and spreads, such as hummus, or sliced on top of a hamburger.

How to store steamed beets

Once you've steamed your beets, you'll want to store them correctly so they stay fresh and tasty. Here's how to do it:

Firstly, it's important to note that steamed beets will last in the fridge for around 3-5 days. If you want to keep them for longer, you can freeze them! They'll last in the freezer for about 12 months.

Now, onto the storage methods. You have a few options:

• Wrap them in foil and then place them in the refrigerator.
• Use a Ziploc bag or airtight container. Beets tend to weep in the fridge, so it's best to store them upright to avoid any mess.
• Place them in an airtight container or freezer bag if you're freezing them.

When you're ready to eat your steamed beets, simply pop them in the oven at 350 degrees Fahrenheit for 15-20 minutes to reheat them. If you're short on time, you can also microwave them on high for about three minutes.

Health benefits of eating beets

Beets are not only delicious but also highly nutritious and loaded with health-promoting properties. Here are some of the health benefits of eating beets:

Nutritious and Low in Calories:

Beets are packed with essential vitamins and minerals, including folate, manganese, copper, potassium, magnesium, vitamin C, and vitamin B6. They are also low in calories, making them a great addition to a healthy diet.

Heart Health:

The high concentration of nitrates in beets helps to lower blood pressure by dilating blood vessels and improving blood flow. Beets are also a good source of folate, which contributes to healthy blood vessels and reduces the risk of heart disease and stroke.

Improved Athletic Performance:

The dietary nitrates in beets can enhance athletic performance by improving oxygen use and endurance. It is recommended to consume beets a couple of hours before training or competing to maximize their potential benefits.

Anti-Inflammatory Properties:

Beets contain pigments called betalains, which have anti-inflammatory properties. This can benefit several aspects of health, as chronic inflammation is associated with conditions like obesity, heart disease, liver disease, and cancer.

Digestive Health:

Beets are a good source of fiber, which promotes digestive health, keeps you regular, and prevents digestive conditions like constipation and inflammatory bowel disease. The fiber in beets can also help reduce the risk of chronic diseases, including colon cancer and type 2 diabetes.

Brain Health:

The nitrates in beets may increase blood flow to the brain and improve cognitive function. However, more research is needed to determine their potential impact on reducing the risk of dementia.

Anti-Cancer Properties:

Beetroot contains compounds such as betaine, ferulic acid, rutin, kaempferol, and caffeic acid, which have been shown to have cancer-fighting properties. While more research is needed, these compounds may help slow the growth of cancer cells.

Balanced Energy Intake:

Beets are low in fat and calories but high in water, making them a great addition to a balanced diet. They are also a good source of protein and fiber, which can help maintain a moderate weight and improve digestive health.

How to serve steamed beets

There are many ways to serve steamed beets, and they are a great addition to any meal as they are loaded with vitamins and antioxidants. Here are some ideas on how to serve them:

Salads

Beets are a great addition to salads, providing a pop of colour and a natural sweetness. Cut them into bite-sized pieces and toss them with some olive oil, vinegar, and herbs such as parsley, mint, or dill. You can also add them to a beetroot hummus recipe or a Farro Salad with Root Vegetables.

Sandwiches and Burgers

In New Zealand, it is standard to find sliced beets on top of hamburgers. They can also be used as an ingredient in dips and spreads, such as hummus.

Soups

Beets can be blended into soups, such as a Cold Beet and Fennel Soup.

Roasted Beet Salad with Goat Cheese

For a more savoury option, you can make a roasted beet salad with goat cheese.

As a Simple Side Dish

Steamed beets can be served as a simple side dish with a kiss of olive oil, a splash of vinegar, and a pinch of kosher salt.

With Tahini Sauce

For a more complex flavour profile, you can serve steamed beets with a tahini sauce made from garlic, sesame tahini, lemon juice, and water.

Pickled Beets

You can also pickle beets in vinegar to make them last longer.

No matter how you serve them, steamed beets are a delicious and nutritious option!

Frequently asked questions