50 Best Plants on the Planet (9 page)

Beets are so good for you they border on the mystic. From root tip to leafy green, the amount of nutrition in a single beet is impressive.

(per
1
cup raw sliced red beets/per
1
cup raw beet greens)

calories
59/8

fat calories
2/0

total fat (g)
0/0

sat fat (g)
0/0

cholesterol (mg)
0/0

sodium (mg)
106/86

total carbohydrates (g)
13/2

fiber (g)
4/1

sugars (g)
9/0

protein (g)
2/1

vitamin A IUs
1
%/
48
%

vitamin C
11
%/
19
%

calcium
2
%/
4
%

iron
6
%/
5
%

The beet root is high in fiber and folate, and it's also loaded with nearly every metabolically important mineral (iron, zinc, calcium, copper, magnesium, and potassium). It is one of the best sources of manganese, which is important for bone health, and is a good source of the unique antioxidant mineral selenium.

Beet greens are high in fiber and B vitamins in addition to more concentrated values for all the minerals their underground partners deliver.

The greens really kick it when it comes to vitamins A and K. Just
1
½
cups of steamed beet greens gives you three times the daily A you need and
1,000
percent of your K needs!

Year-round

For greens, leaves should be free of discoloration and wilting. Cut them
1
inch above the bulb and swish them in a large bowl or sink of cold water. If necessary, run clean water and repeat to remove every bit of dirt or grit. Shake off the excess water and wrap them in a clean kitchen towel or paper towels, then store them in a partially closed plastic bag. Refrigerate in the crisper drawer up to
2
days.

For bulbs, they should be firm and free of soft spots. Remove all but
1
inch of the stem. Refrigerate dry and unwashed in a plastic bag in the crisper drawer up to
2
weeks.

Wash bulbs with cold water just before use. If the greens have not been washed prior to storage, wash them thoroughly in cold water.

This is the less messy way to cook beets. It is a steaming method that uses the oven. Preheat the oven to
400
degrees F. Wash the beets in cold water. Wrap the wet beets three to a packet (four if they are small) in heavy-duty aluminum foil. Place the packet(s) on a rimmed baking sheet. Roast until the beets are fork tender,
30
to
60
minutes, depending on their size. When cool enough to handle, slip off the peels with your fingers.

Beet greens can be stir-fried, steamed, or microwaved. One tasty method quickly blanches, then sautés them
(see page
34
)
.

Cut large golden beets that have been steam-roasted and peeled into
¼
-inch-thick slices. Season with a little salt. Cut cold log-style herbed goat cheese into thin slices (use unflavored dental floss to easily cut the cheese). Sandwich the goat cheese between two beet slices. If desired, garnish with minced parsley and serve atop thin slices of toasted baguette.

Steam-roast seven medium-large beets. Cool, peel, and cut into
¼
-inch-thick slices. Put them in a glass or ceramic bowl. In a separate bowl, whisk together
3
tablespoons seasoned rice vinegar,
2
tablespoons fresh orange or tangerine juice,
1
½
teaspoons salt, and freshly ground black pepper. Add
¼
cup extra-virgin olive oil in a thin stream, whisking constantly; pour over the beets. Allow them to rest for
30
minutes before serving.

For a colorful salad, peel and tear into sections several tangerines. Place the sections on a large plate in a single layer. Top with sliced (steam-roasted and peeled) beets and slivers of red onion. Drizzle on a simple vinaigrette and chopped pistachios. If desired, add a little crumbled goat cheese or grated Manchego cheese.

Roughly chop clean beet greens. Heat miso soup in a saucepan and add the chopped beet greens. Cook just until the greens wilt. Add cubes of firm tofu.

Far from traditional Middle-Eastern tabbouleh made with bulgur wheat, this version uses quinoa. The South American grain gives the dish an appealing nuttiness. Serve the salad in cups made with large leaves of butter lettuce. Or serve it as a bed under grilled fish or tofu.

Yields
4
servings as a side salad,
8
servings as a lettuce wrap

NUTRITIONAL INFORMATION

(per
8
servings, with lettuce)

calories
180

fat calories
110

total fat (g)
12

sat fat (g)
1.5

cholesterol (mg)
0

sodium (mg)
170

total carbohydrates (g)
16

fiber (g)
2

sugars (g)
2

protein (g)
4

vitamin A IUs
8
%

vitamin C
20
%

calcium
4
%

iron
10
%

¾
cup white or golden quinoa (
see Cook's Notes
)

⅓
cup fresh lemon juice

Salt

Freshly ground black pepper

⅓
cup extra-virgin olive oil

2 medium beets, golden preferred, roasted, peeled, cut into
½
-inch chunks

⅔
cup finely diced unpeeled cucumber

½
cup finely chopped fresh Italian parsley

½
medium red onion, finely diced

⅓
cup finely chopped fresh mint

⅓
cup slivered almonds, toasted (
see Cook's Notes
)

OPTIONAL
8 butter lettuce cups

1
.
In a medium saucepan, combine
1
½
cups water and the quinoa. Bring to a boil on high heat. Cover and reduce the heat to medium-low. Simmer for
12
minutes. Remove from the heat and allow the pan to rest off the heat, covered, for
4
minutes. If any water remains, drain if off. Fluff the quinoa with a fork.

2
.
In a large bowl, season the lemon juice with salt and pepper. Add the oil and whisk to combine. Add the quinoa, beets, cucumber, parsley, onion, and mint, and gently toss. For the best flavor, allow the tabbouleh to sit for
30
to
40
minutes before serving. Taste and adjust the seasoning if needed. Sprinkle with the almonds just before serving. Spoon the tabbouleh into bowls or the lettuce cups, if using, and serve.

COOK'S NOTES
If using red beets, consider using red quinoa since the beets will stain the salad red. It is sold at stores that specialize in natural foods. Cook red quinoa the same way as white.

To toast slivered almonds, place them in a single layer on a rimmed baking sheet. Bake in a
350
-degree-F oven for
3
to
4
minutes, or until lightly browned. Watch carefully because nuts burn easily.

A purée of brightly colored fruits and vegetables makes a delicious cold soup. Serve it in
2
-ounce shot glasses or demitasse cups as a passed appetizer. Garnish with a sprinkling of soft crumbled cheese, such as feta or goat cheese, or top each serving with a small dollop of plain Greek-style yogurt.

Yields
12
appetizer servings

NUTRITIONAL INFORMATION

(per serving)

calories
70

fat calories
30

total fat (g)
3.5

sat fat (g)
1.5

cholesterol (mg)
5

sodium (mg)
105

total carbohydrates (g)
8

fiber (g)
2

sugars (g)
5

protein (g)
2

vitamin A IUs
8
%

vitamin C
25
%

calcium
4
%

iron
4
%

4 medium red beets (with 1-inch stems intact)

1 tablespoon extra-virgin olive oil

½
medium red onion, coarsely chopped

1 red bell pepper, cored and seeded, cut into 1-inch strips

1 ripe pear, peeled and cored, cut into 1-inch strips

4 cups vegetable broth

About 2 tablespoons fresh lemon juice

Salt

Freshly ground black pepper

GARNISH
¾
cup crumbled goat cheese

1
.
Preheat the oven to
400
degrees F. Wash the beets in cold water. Wrap the wet beets in heavy-duty aluminum foil. Place the packet on a rimmed baking sheet. Roast until the beets are fork tender,
30
to
60
minutes, depending on their size. When they are cool enough to handle, peel and coarsely chop or slice the beets.

2
.
In a medium pan or Dutch oven, heat the oil on medium-high heat. Add the onion and cook until it begins to soften, about
3
minutes. Add the pepper and pear; cook, stirring occasionally, for
3
minutes. Add the broth and bring to a boil. Reduce the heat to medium-low. Cover and cook for
15
minutes. Add the beets and cook for
10
minutes more, until all the produce is tender.

3
.
Let the soup cool slightly. Season with the lemon juice, salt, and pepper. Remove
1
cup broth from the soup and reserve. Purée the soup in batches in a blender. If it is too thick, add enough of the reserved broth to reach the desired consistency. Cover and refrigerate.

4
.
Taste the soup before serving. It may need more salt, pepper, and/or lemon juice, as chilling can dull those flavors. Ladle the soup into small demitasse cups or pots de crème cups. Top each serving with a sprinkling of cheese.

Serve these glorious greens over cooked farro or brown rice. To add flavor and texture, add a topping such as toasted slivered almonds, chopped tomato, or crumbled goat cheese. Or toast some coarse fresh bread crumbs made from rustic whole-wheat bread and sprinkle them over the top for a tasty crunch. If you can't find beet greens, substitute mustard greens or dandelion greens.

Yields
8
side-dish servings

NUTRITIONAL INFORMATION

(per serving, without optional toppings)

calories
50

fat calories
45

total fat (g)
5

sat fat (g)
1

cholesterol (mg)
0

sodium (mg)
45

total carbohydrates (g)
2

fiber (g)
1

sugars (g)
0

protein (g)
1

vitamin A IUs
24
%

vitamin C
10
%

calcium
2
%

iron
4
%

Salt

10 to 12 cups beet greens

3 tablespoons extra-virgin olive oil

2 medium garlic cloves, minced

½
red onion, roughly chopped