The most important points in brief:
- Beetroot is rich in folic acid, fiber, manganese, potassium and vitamin C.
- The tuber contains nitrates, which the body converts into nitric oxide.
- Betalains give it its intense color and have an antioxidant effect.
- From pink hummus to elegant carpaccio – beetroot can do more than you think.
- Soulful Beets juice combines beetroot with apple, carrot, lemon and ginger for the quickest version
Beetroot often languishes in obscurity – undeservedly so! This ruby-red root vegetable is not only nutrient-rich but also surprisingly versatile. Whether as a creamy dip, a crunchy salad, or a refreshing smoothie: We'll show you 5 easy ways to integrate beetroot into your everyday life. All recipes are ready in 15 minutes or less.
Beetroot nutritional values: Why the ruby-red root vegetable is so healthy
Before we get to the recipes, let's look at what makes beetroot a true superfood. This unassuming root vegetable is packed with valuable nutrients that can benefit your body in various ways.
Nutrients that impress
Beetroot is a true nutritional powerhouse (1, 2):
- Folic acid (vitamin B9): 100g of beetroot provides over 30% of the daily requirement, important for cell growth and division.
- Dietary fiber: 2-3g per 100g supports digestion
- Manganese: Over 15% of the daily requirement per 100g
- Potassium: Over 15% of the daily requirement, important for blood pressure and heart function
- Vitamin C: Supports the immune system
- Iron: Important for oxygen transport in the blood
Nitrates and betalains in beetroot: Their special effect
What distinguishes beetroot from other vegetables are two special ingredients that are rarely found in this combination.
Nitrates: Beetroot contains natural nitrates, which the body converts into nitric oxide (NO). This process begins in the mouth through bacteria in saliva (3). Nitric oxide helps blood vessels relax and widen, improving blood flow (3).
Betalains: These pigments give beetroot its intense color. Betanin – the main betalain – has a particularly strong antioxidant effect (2). Beetroot is one of the few vegetables that contain betalains. Betalains are sensitive to heat. When steaming, do not cook for longer than 15 minutes, and when roasting, do not cook for more than an hour to preserve the nutrients (2).
5 quick beetroot recipes for every day
1. Pink Hummus (Vegan Recipes)
Why you'll love it: Instagram-worthy pink, creamy, and perfect as a dip for vegetable sticks or on bread.
Ingredients:
- 1 small cooked beetroot (approx. 100g)
- 1 can of chickpeas (240g), drained
- 2 tbsp tahini
- Juice of half a lemon
- 1 clove of garlic
- 2-3 tablespoons olive oil
- Salt, cumin
Preparation: Place all ingredients in a blender and blend until smooth. Add a little water if needed to achieve the desired consistency. Drizzle with olive oil and serve.
Nutritional bonus: Chickpeas provide protein and fiber, tahini healthy fats and calcium.
2. Beetroot Carpaccio
Why you'll love it: Elegant, quick, and surprisingly sophisticated. Perfect as a starter or light lunch.
Ingredients:
- 2 raw beetroots, peeled
- 50g goat cheese or feta
- handful of walnuts
- Fresh herbs (dill, parsley or basil)
- 2 tbsp olive oil
- Juice of half a lemon or orange
- Salt, pepper
Preparation: Using a vegetable peeler or mandoline, shave the beetroot into paper-thin slices. Arrange on a plate. Sprinkle with goat cheese, chopped walnuts, and herbs. Drizzle with olive oil and lemon juice. Season and serve immediately.
Nutritional bonus: When eaten raw, all vitamins and enzymes are preserved. Walnuts provide omega-3 fatty acids.
3. Beetroot & Goat Cheese Salad
Why you'll love it: Perfect balance of earthy-sweet (beetroot), creamy-spicy (goat cheese) and crunchy (walnuts).
Ingredients:
- 2-3 cooked beetroots, diced (or use pre-cooked ones from a vacuum pack)
- 100g mixed leaf salads
- 50g goat cheese, crumbled
- A handful of walnuts, roughly chopped
- 2 tbsp balsamic vinegar
- 3 tablespoons olive oil
- 1 tsp honey or maple syrup
- Salt, pepper
Preparation: Wash the mixed greens and place them in a bowl. Add the diced beets. For the dressing, whisk together the balsamic vinegar, olive oil, honey, salt, and pepper. Pour over the salad. Top with goat cheese and walnuts.
Nutrient bonus: Leafy salads provide vitamin K, goat cheese protein and calcium.
4. Beetroot & Berry Smoothie
Why you'll love it: Bright pink, sweet and earthy, and perfect for the morning or after sports.
Variant A (with fresh beetroot):
- 1 small raw beetroot, peeled and diced
- 1 cup frozen mixed berries
- 1 banana
- 200ml plant milk (oat, almond, coconut)
- 1 tsp chia seeds
- 1 tsp honey or dates (optional)
Option B (ultra-fast with Soulful Beets):
- 100ml Soulful Beets Juice
- 1 cup frozen berries
- 1 banana
- 100ml plant milk
Preparation: Place all ingredients in a high-powered blender and blend until smooth. Add more liquid if needed.
Nutrient bonus: Berries provide antioxidants, bananas potassium, chia seeds omega-3 and fiber.
5. Soulful Beets Juice – The 0-minute solution
Why you'll love it: No peeling, no chopping, no cooking. Just open, drink, and you're done. Sometimes you don't have the time or the inclination to cook. On those days , Soulful Beets juice is your savior.
What makes Soulful Beets special?
Beetroot juice doesn't have to be boring! Soulful Beets combines two root vegetables with apple, lemon, and ginger – a balanced blend of 46% vegetable and 54% fruit juice. The ingredients are 100% organic and field-fresh: apple, carrot (27%), beetroot (18.5%), lemon juice, and ginger. This makes the juice incredibly versatile: you can drink it straight, blend it into smoothies, stir it into salad dressing, or even use it in soups. It's especially convenient as an afternoon snack, after a workout, or as part of a juice cleanse.
How to best enjoy Soulful Beets Juice
Drinking it straight, Soulful Beets tastes particularly well-balanced thanks to the combination of fruity sweetness (apple, carrot) and earthy beetroot. The lemon and ginger add a fresh note. If the flavor is too intense for you, you can dilute the juice with water, apple, or orange juice. In smoothies, it serves as the perfect base for vibrant pink creations, and 2-3 tablespoons add intense color to salad dressings. This way, you get beetroot in a ready-to-drink form, without any peeling, chopping, or cooking.
How to handle beetroot correctly: Practical tips for the kitchen
This is how you avoid discoloration on hands and cutting boards.
Beetroot stains intensely – a blessing and a curse. Unfortunately, the beautiful color can also stain your hands and kitchen utensils. It's best to wear rubber gloves when peeling and chopping. If you do work without gloves, wash your hands with soap immediately after chopping. For stubborn stains, rubbing your hands with lemon juice helps – the acid dissolves the pigments. Also, use metal cutting boards instead of wooden ones, as wood stains permanently.
Storage of fresh and cooked beetroot
Fresh beets will keep in the refrigerator for up to two weeks. Remove the leaves immediately after purchase, as they draw moisture from the beet and cause it to wilt more quickly. Cooked beets should be stored in an airtight container in the refrigerator, where they will stay fresh for three to five days. Soulful Beets organic juice is delivered chilled and should also be stored in the refrigerator at home. Unopened, it is good until the printed date; once opened, it should be refrigerated and consumed within two to three days.
Raw vs. Cooked
Raw: More vitamin C and enzymes are retained. Crunchy, earthy flavor. Perfect for salads, carpaccio, smoothies, and juices.
When cooked: Sweeter, milder flavor. Betalains remain more stable if not cooked for too long. Perfect for hummus, soups, and roasted vegetables.
Conclusion: Beetroot deserves a place in your kitchen
Beetroot is so much more than just a pickled side dish in a jar. It's versatile, nutrient-rich, and can be transformed into delicious meals in no time. From pink hummus to elegant carpaccio to convenient Soulful Beets juice – there's something for every taste and every amount of time. Give this ruby-red root vegetable a try. Your taste buds (and your body) will thank you!
Sources
- Clifford T, Howatson G, West DJ, Stevenson EJ. The Potential Benefits of Red Beetroot Supplementation in Health and Disease. Nutrients. 2015;7(4):2801-2822.
- Bahadoran Z, Mirmiran P, Kabir A, Azizi F, Ghasemi A. The Nitrate-Independent Blood Pressure-Lowering Effect of Beetroot Juice: A Systematic Review and Meta-Analysis. Advances in Nutrition. 2017;8(6):830-838.
- Webb AJ, Patel N, Loukogeorgakis S, et al. Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite. Hypertension. 2008;51(3):784-790. https://doi.org/10.1161/HYPERTENSIONAHA.107.103523
