Table of Contents
- Can you saute beets?
- What are beets?
- What is sauteing?
- Two Methods to saute beets
- How to saute beets more efficiently?
- The Don’ts of sauteing the beets
- When to avoid eating sauteed beats?
Can you saute beets?
Can you saute beets? You might be surprised to find out that not only can you, but it is a great way of cooking them! This blog post will answer this question along with other related questions that have in your mind.
So let’s begin with today’s blog post!
What are beets?
But what are beets? You might be wondering the same. Here’s is the answer: Beets or beetroots are a group of vegetables that grow under the ground. They have long red roots and deep green leaves with pink, yellow or white flesh.
This wonderful vegetable grows in many parts of the world. In some regions, it is a popular dish. Although it is used only as a salad ingredient in Asian countries, the Western countries serve it boiled, steamed, roasted, and sauteed.
Beets contain several vitamins and minerals, which make them perfect for a healthy diet. Furthermore, they are very low in calories and fat content. The main ingredients in beets that benefit our health are carotenoids, folate, iron, magnesium, phosphorus, sodium, vitamin C, and vitamin B6.
These ingredients help fight against high blood pressure, insomnia, constipation, varicose veins, and anemia.
So beets are quite nutritious! Since they are very healthy for our bodies you should include them in your diet as often as possible.
What is sauteing?
Many people aren’t aware of sauteing. Sauteing is a technique used in cooking that requires you to cook food over high-medium heat using oil.
The main reason for sauteing is to brown the food, giving it a nice texture and appearance. It also makes the flavor of the dish more intense by adding body to sauces or gravy. You can use this method of cooking for stews, stir-fry, and many other dishes that require a quick cooking process.
As mentioned before: sauteing is quick and simple! This is why it can help you save time while cooking delicious meals for your family.
Two Methods to saute beets
Now that you know what beets are, it’s time to find out how can you saute them. By now you should have figured out what the question “can you saute beets?” actually means.
When preparing this dish, no matter which method or recipe you choose, always remember one thing: The beetroot must first be peeled.
By doing this, you will avoid a possible unpleasant taste in your dish.
Method # 1
Peel and cut the beetroots into cubes. Take one tablespoon of oil per person and heat it in a pan over low-medium heat until it starts to smoke. Add the beets, stir them around for a couple of minutes, and cover the pan. Cook the beets for about 20 minutes stirring occasionally to avoid burning. Add salt and pepper at this point; then serve warm.
Method # 2
This method of sauteing is a bit different from the first method. In this case, you need to first cook the beetroots before chopping them up.
Peel and cut the beets as mentioned earlier. In a saucepan, place 1/2 cup of water per person and bring it to a boil. Add the beets and cover the pan with a lid. Cook for about half an hour on low heat, stirring occasionally. By this time the beets should be very tender. Remove them from heat and let them cool down before chopping them up.
How to saute beets more efficiently?
There are certain methods you must know to save time, energy, and expense in sauteing the beet. Let’s discuss them one by one
You can shred the beets before or after sauteing them. Shredding helps increase the surface area. This way you will cook them faster and require less oil to do so.
By using this method you will also avoid overcrowding your pan. Overcrowding is not good for sauteing because it prevents the food from cooking evenly and quickly.
Another advantage of shredding before sauteing is that it saves time. Otherwise, you would have to cut the beets up into cubes before cooking them.
Freeze and thaw method
If you plan on preparing this dish several days ahead, we suggest that you freeze the beetroots before sauteing them. Freezing helps with shredding and it saves both time and energy. As a result, your veggies will be ready to use in no time!
Trim the tops off
Always trim the tops off the beets. Leave about an inch of stem attached. Wash them thoroughly using a brush with stiff bristles, since sand gets trapped in the nooks and crannies of fresh produce. Rinse, drain, and pat dry.
Lay whole beets on cutting board. Cut off stems at the point where they meet the root end. Cut off the greens, leaving about an inch of stem attached to the root. Place on a plate and cover with another inverted plate. And if you want to saute them later, then freeze for 1-2 hours.
Try sauteing beats in vinegar, or combine vinegar with water and a little salt. The pungent liquid will help prevent discoloration and also remove the strong smell of beets from your hands!
Another liquid you can use for this method is buttermilk, as it contains enzymes that help break down the sugar in beets. In this method, you need to first saute the beets and then add buttermilk for a second fry.
If you want to cook them with potatoes try using chicken or beef stock instead of water as it will give your dish extra flavor.
The Don’ts of sauteing the beets
If you over-cook the beets they will end up soft and can lose their flavor. So, make sure to cook them al dente. Nobody likes a soggy beet!
Overcrowding is a common mistake people make when sauteing. If you overcrowd the pan, the beets will not cook evenly and quickly as they should.
Never overfill oil in pan
If you use too little oil, your vegetables may stick to the pan as you stir them around. As a result, they will be overcooked. If you use too much oil they will become greasy and soggy as well as boil instead of sauteing!
Never saute big chunks
When chopping the beats make sure not to chop them up into big chunks since this can prevent even cooking and can also cause overcrowding.
Never add cold beets to hot oil
When you saute the beets, make sure that all your ingredients are room temperature or slightly warm. If you cook them with very cold ingredients, the cooking time will be longer and it’ll take more oil than usual as well because of the cold produce.
Never drop beets
Although sauteing requires little oil, you need to be careful when putting beets pieces or shreds in oil. Always drop the beets into the oil gently with either your hand or spoon. If you pick up the pan and slam it into the beets, hot oil can splatter all over your hands!
Pre-heating the oil for a minute or two before cooking is also very important. This will help prevent the vegetables from sticking to your pan.
Know when it is done
While sauteing you are the captain of the ship. So, be aware of the preparation stages. For beets, you’ll know that they are ready when they’re slightly browned and fragrant.
When to avoid eating sauteed beats?
Although beats are a rich source of vitamins and minerals, there are certain times when you should avoid eating them. Here’s the list:
Skip this dish if you have kidney problems since beets are high in oxalic acid which can affect your kidneys or gall bladder.
Precautions for raw beats
Since beats are very high in oxalic acid, you should avoid eating them raw. Some artichoke and Swiss chard varieties also contain this compound, so avoid these veggies since they can cause inflammation.
Although these reactions are extremely rare, you should beware of them. If you’re allergic to pollen, then reduce the intake of beats since they also contain pollen particles which are known to trigger allergic reactions.
For infants and young children
As mentioned before, even though beats are a rich source of vitamins and minerals, there are certain times when you should avoid eating them. For infants and young children, it’s best to wait until after the age of one. This is when your baby’s digestive system will have matured a little more and he can digest these types of vegetables better.
High blood pressure
Beets are high in potassium which can cause problems with people suffering from high blood pressure.
People going through surgery
If you’re heading to scheduled surgery, avoid eating beats for a few days before the procedure. The high potassium count in beets can cause sudden cardiac arrest or seizures.
In summary, you can saute beets. They taste even better when cooked al dente and with your favorite ingredients! However, there is some precaution you need to take before cooking them. Make sure not to overcrowd the pan, drop them gently into the hot oil, and make sure all your ingredients are room temperature or slightly warm.
Here’s a bonus tip: you can saute beets with carrots or onions for a delicious side dish!