ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Use Beet Greens

Updated on March 20, 2016
Ania Ewa profile image

Ania is passionate about vegetarianism and vegan eating, inspired by her own struggle with autoimmune diseases to learn more about health.

How to Use up Those Beet Greens!

When buying a bunch of beets, do you ever wonder what to do with the beet greens? Do you wonder if they are even edible? I love using those greens, and I have had many friends exclaim, “Wait, that part is edible!?” It seems the more food is frozen, prepared, and readily available, the less in touch we become with our food, and we start to think of less popular parts of vegetables as‘gross’.

In fact, beet greens themselves are rich sources of iron, calcium, magnesium, folate, lutein, and beta-carotene. I think vegans are often asked questions about how they obtain iron and calcium, since these nutrients are believed to be found only in meat and dairy. However, it is the leafy greens that often shine when it comes to calcium and iron (pow!). And these particular greens have a huge amount of Vitamin K, important for foremost blood clotting, but other functions, such as strong bone and heart function. Below is a chart breakdown of the nutrients.

As you can see, the lowly beet greens that often get cut off and dumped into the trash are actually powerhouse greens you can use to obtain that big nutritional bang you want. And despite leafy greens often having that bitter taste, these greens can offer a nice sweet twist in some of your dishes. There are also ways to hide them into desserts for our picky family members, but I promise to have a whole article about that coming up soon. That trick is a magical one that deserves its own recognition :)

One way you can use beet greens is literally to throw them into any stir fry. That is the easiest way to get those greens in a dish without it being a side. Another way I have seen them used is in borscht, a traditional slavic beet soup, as they add a different dimension of sweetness. My mother, who is Polish, uses the beet greens in botwinka, a component to many traditional soups, such as the Polish borscht (barszcz), as a sweet spring addition. I have also seen them in a cake, as a hidden ingredient of nutritional bang (for example, in the vegan cook book Greens 24/7 by Jessica Nadel, which I highly recommend to anyone trying to pursue green, vegan, clean eating).

I personally like using them in my slow cooker... I generally just like using the slow cooker, considering I work in a high stress job and am going to school part time. Slow cookers are time savers, and I am so happy Irving Naxon invented them. Anyway, I like throwing these fantastic greens in sweet and savory dinner dishes, as their flavor really comes out and sparkles. I have included my own recipe for a sweet potato, beet green, and kidney bean stew. Its vegan, and can be made to be gluten free or not. You can dust it with some nutritional yeast (a pseudo replacement of parmesan) to get in that source of vitamin B! Enjoy, and remember to be adventurous with your vegetables! :)




Beet green nutrient chart
Beet green nutrient chart | Source
Sweet potato and beet green stew served over tricolor vegan pasta!
Sweet potato and beet green stew served over tricolor vegan pasta!
Phenomenal green, vegan, and clean eating by Jessica Nadel
Phenomenal green, vegan, and clean eating by Jessica Nadel | Source

Cook Time

Prep time: 20 min
Cook time: 4 hours
Ready in: 4 hours 20 min
Yields: Serves 2-4 people

Ingredients

  • half a sweet potato
  • half a bell pepper (yellow, red, or orange)
  • 1 onion
  • 1-2 cups beet greens
  • 1 can of kidney beans with brine
  • 2 tbs soy sauce
  • 2 tbs curry
  • 2 tsp smoked paprika
  • 2 tbs maple syrup
  • 2 tbs organic ketchup
  • vegan broth
  • 1/4 cup coconut milk
  • salt and pepper to taste

The Step by Step

  1. First, chop the sweet potato, bell pepper, beet greens and onion into 1/2-3/4 inch sized pieces.
  2. Put the veggies all mixed together in the slow cooker, and fill the pot 50 percent full with vegan broth.
  3. Add the can of beans with the brine into the pot as well, mixing the ingredients together so they are evenly dispersed.
  4. Next, add the soy sauce, curry, paprika, and ketchup. Stir again, adding salt and pepper to taste.
  5. Turn the slow cooker on high, and let cook 2.5-3 hours.
  6. At this point, do a taste test, and add any of the spices to your tasting. Be aware that curry takes time to develop in terms of taste, and so adding to much may not taste as expected.
  7. At this time, add maple syrup if desired to enhance the natural sweetness of the dish. Cover, and let cook another half an hour.
  8. Making sure all vegetables are soft after 3.5 hours, stir in a splash or two (1/4 cup or less) of coconut milk, and turn the slow cooker onto low. Let stand half hour on low, then turn off the slow cooker.
  9. Serve over your choice of grains or pasta!

© 2016 Ania

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      jflieder 

      2 years ago

      Good information to know and looks like an easy recipe. Looking forward to more!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)