When we think of beets, the deep red root usually comes to mind. But the plant offers more than just what grows underground.
Beet greens — the leafy tops — are often overlooked, yet they bring their own unique nutritional profile to the table. Understanding the difference between the two can help us make the most of the whole plant.
🌿 Beetroot: The Root We Know Best
Beetroot is know for its rich color and naturally occurring plant compounds. It also provides mix of nutrients that can complement everyday means.
They can be eating raw or cooked. Although raw beets keep nutrients in their original state since they aren’t exposed to heat, steaming gently softens the beet without heavy nutrients loss (especially compare to boiling).
A cup of steamed beetroot may provide:
• Folate: ~ 135-150 mcg → ≈ 30-35% DV*
• Potassium: ~ 500-520 mg → ≈ 10-11% DV
• Dietary Fiber: ~ 3.5-4 g → ≈ 12-14% DV
• Betalains (natural plant pigments)
*DV (Daily Value)
How to Steam Beetroot?
• Prep the beets: Wash well, peel if desired, and cut into evenly sized cubes or slices.
• Set up steaming: Place in a steamer basket over boiling water (water should not touch the beets).
• Set up steaming: Place in a steamer basket over boiling water (water should not touch the beets).
• Steam: Cover and steam for 15-25 minutes, depending on size, until fork-tender.
• Finish: Let cool slightly or place on cold water per 30 secs. to stop the cooking process, which helps preserve texture, color and overall quality.
🌱 Beet Greens: The Underrated Leaves
Often trimmed and discarded, beet greens offer a different set of nutrients compared to the root.
They are a leafy green vegetable, where one steamed cup may provide:
• Vitamin A: ~ 800-950 mcg (RAE)* → ≈ 90-105% DV
• Vitamin C: ~ 25-35 mg → ≈ 25-40% DV
• Vitamin K: ~ 500-600 mcg → ≈ 400-500% DV
• Dietary Fiber: ~ 3-4 g → ≈ 10-14% DV
*RAE (Retinol Activity Equivalents): A unit used to measure vitamin A based on how the body can use it.
How to Steam Beet Greens?
- Prep the greens: Rinse thoroughly to remove any grit. Separate steams from leaves (stems take slightly longer).
- Star with steams: place stems in the steamer first for 2-3 minutes.
- Add leaves: Add the leaves and steam everything together for another 3-5 minutes.
- Finish: Let cool slightly or place on cold water per 30 secs. to stop the cooking process, which helps preserve texture, color and overall quality.
FINAL THOUGHT 💭
The next time you pick up beets, consider the whole plant.
Because sometimes, what we leave behind is just as valuable as what we keep.
NutriMiracles | Glow with Nature ✨
Educational content only — not medical advice. Created with AI-assisted tools.