This beetroot leaves recipe features tender beet leaves and stems sautéed without oil in garlic and soy sauce. Great as a side dish or part of a buddha bowl.
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What Can You Do With Beet Leaves
Beet leaves, also known as beet greens, are the leafy part of beets and they are versatile! Easily used in various ways.
Here are a few ideas for what you can do with beet leaves:
- Salad greens: Beet leaves can be used as a fresh and nutritious addition to salads. You can chop them up and mix them with other salad greens like lettuce or arugula.
- Sautéed or stir-fried: Beet leaves can be sautéed or stir-fried with or without olive oil and seasoned with salt, pepper, and other herbs or spices. Similar to achieving oil free vegan fried rice.. This cooking method helps to soften the leaves and bring out their flavors. Just like this beetroot leaves recipe.
- Soups and stews: Add beet leaves to soups or stews for added nutrients and a vibrant green or deep red color . They can be added near the end of the cooking process to preserve their texture.
- Smoothies: If you enjoy green smoothies, beet leaves can be a nutritious addition. Blend them with fruits, vegetables, and your choice of liquid to create a healthy and vibrant smoothie.
- Pesto: Use beet leaves as a base for a pesto sauce.
- Wraps or rolls: Beet leaves can be used as a substitute for tortillas or wraps.
Why You’ll Love This Recipe
- Less wastage, stop discarding high nutritional value food
- Oil free, low fat, nut free, gluten free and vegan
- Easy to cook, it’s chop and drop into a pan
- Great as a side or part of a buddha bowl
Ingredients You’ll Need
Notes on some of the ingredients, the full list of ingredients and their measurements can be found in the recipe card below.
Beetroot leaves are also known as beet tops, beet leaves or beet greens and are normally sold attached to the beetroot bulb (check out this vegan walnut beetroot salad to use the bulbs).
Both the leaves and stems are edible. Choose leaves that aren’t wilted when purchasing, normally found at your local fruit market or farmers market.
Cut beetroot stems into 4cm (1 1⁄2 in) lengths and chop up the leaves into 1cm (⅓ in) widths.
Soy sauce (affiliate link) is not made equally, some have more salt than others, be sure to factor this in when cooking. If you are gluten-free, check the label. Soy sauce can be swapped with tamari sauce (affiliate link).
Fresh garlic can be either sliced or crushed.
Water is needed to help wilt the leaves and steams, the beetroot leaves will soak up all the water that is used when sautéed without oil. Otherwise, feel free to use a spoonful of olive oil.
Chili only a tiny amount is needed. You can use your preferred chili, either dry or fresh, I used dried birds eye chili.
How To Sauté Beetroot Leaves
Cook the beetroot stems first as they take longer to cook than the beet greens. Heat up a non-stick pan on high until very hot and then turn heat to medium. Add beetroot stems and stir continuously until they have wilted. About 4 minutes.
Add garlic and 1 tablespoon of water and continuously stir until the garlic has softened.
Add beetroot leaves, soy sauce, chili and rapid stir, adding 1 tablespoon of water at a time until all leaves have wilted. Serve immediately.
Cleaning each beetroot leaf thoroughly is important. As they are attached to a ground root vegetable, there is normally quite a bit of dirt.
It is easy to loosen the dirt by soaking the leaves first and then using your hands to rub the leaves and stems.
Cooking without oil can be a little tricky, it is imperative to use a non-stick pan (affiliate link) and it is best to use spoonfuls of water at a time. This will help the beetroot leaves not dry up so quick. Continuous rapid stirring is also needed to ensure nothing burns.
Beet greens taste sweet, earthy and a tad bitter, just like an actual beetroot. They can be enjoyed raw or cooked. When beet greens are cooked, the bitterness is cooked out
No, beetroot leaves are not poisonous.
In fact, beetroot leaves, also known as beet greens, are edible and can be consumed just like other leafy greens such as spinach or kale.
They are rich in nutrients like vitamins A, C, and K, as well as minerals like iron and calcium.
Beetroot leaves can be cooked or eaten raw in salads, soups, or sautés.
It's important to note that while beetroot leaves are safe to eat, some people may be allergic to them or may experience digestive issues, so it's always a good idea to start with small amounts if you haven't consumed them before
Other Leafy Greens Recipes
Or here’s a list of gluten free vegan Swiss chard recipes.
Another low-fat recipe is my big flavored vegan brussel sprouts, they are so good!
Did you make this? I'd love to know! Leave me a comment below with a ★★★★★ rating or tag @plantbasedfolk on social media.
Sauteed Beetroot Leaves (No Oil)
- 275 grams Beetroot leaves
- 1-2 cloves Garlic
- ½-1 tablespoon Soy sauce gluten free
- 4-5 tablespoons Water
- ¼-½ Birds eye chilli
- Heat up a non stick pan on high until very hot and then turn heat to medium. Add beetroot stems and stir continuously until they have wilted. About 4 minutes.275 grams Beetroot leaves
- Add garlic and 1 tablespoon of water and continuously stir until the garlic has softened.1-2 cloves Garlic, 4-5 tablespoons Water
- Add beetroot leaves, soy sauce, chilli and rapid stir, adding 1 tablespoon of water at a time until all leaves have wilted. Serve warm.275 grams Beetroot leaves, 4-5 tablespoons Water, ¼-½ Birds eye chilli, ½-1 tablespoon Soy sauce
N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.
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