HOW TO COOK BEETS IN THE INSTANT POT

This article will provide you with step-by-step instructions on how to cook beets in the Instant Pot. Cooking beets in the Instant Pot makes them tender and flavorful, allowing them to retain more nutritional properties. Beets can be added to a variety of dishes, making them a delicious and convenient addition to many meals.

The Mediterranean diet has long been known as one of the healthiest diets in the world. One of the reasons for this is the emphasis on consuming a high amount of plant-based foods.

In Greece, with almost every meal, we serve a variety of fresh salads or vegetables to accompany the main dish. The key difference compared to other diets is how we serve them. The vegetables are minimally processed and don’t rely on heavy sauces for flavour. The vegetable is the star of the dish, and in this case, we are showcasing sweet and delicious beets. From salads to soups, they are a delicious addition to many meals. Or simply serve alongside their tender, leafy greens to enjoy their full nutritional value.

Cooking beets in the Instant Pot is probably the easiest and most convenient way to prepare them. With minimal effort, you will have them ready to eat in around 30 minutes. Enjoy this easy-to-follow guide and bring more beets into your life!

CLICK HERE FOR INSTANT POT BEET GREENS RECIPE

WHY YOU WILL LOVE TO COOK BEETS IN THE INSTANT POT

• Delicious! Beets are a naturally sweet, earthy-tasting, versatile vegetable that is perfect with little seasoning. They go well on their own or added to salads and soups.
• Easy! The Instant Pot does all the work for you, making minimal hands-on effort.
• Fast! Ready from start to finish in about 30 minutes. Less than half the time it takes to boil them on the stovetop.
• Budget-Friendly! An excellent way to eat healthy on a budget. Beets are relatively inexpensive, have a long shelf life, and are easy to find at almost all supermarkets. They are also easy to grow in a home vegetable garden.
• Super-Healthy! The Mediterranean Diet has an emphasis on eating plant-based foods. Beets are packed with a multitude of vitamins and nutrients, which assist in the functioning of the human body. They also have antioxidant effects, which may reduce the risk of multiple diseases and health conditions.. Beets are rich in fibre, which will make you feel full and satisfied longer. This is also great for maintaining a healthy weight.

WHY YOU SHOULD ADD BEETS TO YOUR DIET

Steamed beet roots are a nutrient-dense food that provides numerous health benefits when consumed regularly. They are rich in antioxidants, fibre, and nitrates, which can help lower blood pressure, improve cardiovascular health, and support healthy digestion. The nitrates in beet roots are converted into nitric oxide in the body, which can improve blood flow and exercise performance. Beet roots are also a good source of essential vitamins and minerals, including potassium and folate, which support overall health and well-being. Regular consumption of steamed beet roots may help reduce inflammation, improve cognitive function, and support healthy immune function. Additionally, the fibre in beet roots can promote satiety, which is the feeling of fullness while eating, which supports healthy weight management. Overall, incorporating steamed beet roots into your diet can be a great way to boost your overall health and well-being.

NEGATIVE POINTS ABOUT BEETS!

Whilst beets are an incredibly healthy root vegetable, they are also a good example of “you CAN have too much of a good thing”.

Beets have a high oxalate content, so people with certain health conditions, such as kidney disease or kidney stones, may need to limit their beet consumption. Individuals with low blood pressure should also be cautious, as the nitrates in beets can further lower blood pressure. Pregnant women should limit their beet consumption and consult their healthcare provider before consuming large amounts, as excessive nitrate intake may affect fetal development.

A little extra surprise: The pigment that makes beets a vibrant red colour, may also turn your pee and poop red, so don’t be surprised if this side effect happens to you.

WHAT IS THE BEST WAY TO COOK BEETS?

The best way to cook beets is by steaming them in the Instant Pot. Steaming retains not only the nutritional components, but also the flavour of vegetables, so you fully enjoy their pure taste without losing any of the nutrients that would be lost in the water.

During the cooking process, there are changes in the chemical composition of vegetables and this affects their concentration of vitamins, along with the body’s ability to absorb them. Research has shown that the steaming process allows the vegetables to retain their nutritional components, as opposed to boiling vegetables, which can cause some of the vitamins to release into the water. Unless the water is consumed afterwards, such as you would with soup, then it’s a loss of health potential.

HOW TO STORE FRESH BEETS

Remove the leaves by twisting or cutting them just above the beet root. Store unwashed beetroot in a vegetable storage bag or plastic bag with ventilation, inside the vegetable crisper drawer of your refrigerator, for up to one month. Store beet leaves in the fridge for up to a few days. If possible, it is best to use them the same day.

STEP-BY-STEP INSTRUCTIONS ON HOW TO COOK BEETS IN THE INSTANT POT

1. Remove the beet leaves from the beets by cutting them with a knife or gently ripping them with your hands.
2. Wash the beets well with water to remove any dirt.
3. Cut off the stem and root. Cut large beets in half to cook evenly. This cooking method applies to beets approximately the size of the palm of your hand.
4. Add one cup of warm water to the liner of the Instant Pot. Add the trivet and place the steamer basket on top.
5. Place beets in the steamer basket. Close the lid of the Instant Pot and turn the release valve to the closed position. Set the manual pressure cook timer to 13 minutes.
6. When the cooking is complete, carefully turn the pressure release valve to allow for a Quick Pressure Release. With oven mitts, remove the steamer basket and place the cooked beets in a dish on the side. Let them sit uncovered while they cool.
7. Once cooled, the beet skin will easily slide off by pulling it with your hands. Be careful with the surface that you choose to do this on, as it can get messy and beets stain easily. I do this on a plastic cutting board, and I recommend wearing an apron and using kitchen gloves to avoid red stains on your hands. The red stains can remain on the skin for days!
8. Now the beets are ready to enjoy, served warm or cold, sliced, and lightly seasoned on their own or added to dishes such as salads and soups. Smile and enjoy!

SERVING SUGGESTIONS FOR BEETS

Traditionally, cooked beets are served as a simple side dish in Greece. Drizzle with a large helping of extra virgin olive oil, a dash of sea salt, a dash of dried oregano, and if you like, add a splash of balsamic vinegar or red wine vinegar. Beets prepared this simple way go very well as a side to accompany any meat, chicken, and especially seafood dish. Cooked beets are often served alongside their cooked green leaves, seasoned with extra virgin olive oil and a dash of sea salt. Greeks have traditionally never been ones to waste food or pass up something that is incredibly nutritious!

Other popular ways to serve them are chopped and added to fresh, leafy green salads, or combined with Greek yogurt, garlic, and walnuts, and also sliced and topped with feta cheese, a pinch of sea salt, dried oregano, and a splash of balsamic vinegar.

Cooked beets are a versatile and nutritious addition to a variety of soups, from traditional Eastern European favourites like Polish barszcz and Ukrainian borscht, to simple beet and vegetable soups, adding a vibrant pop of colour and a boost of essential nutrients.

HOW TO STORE LEFTOVER INSTANT POT COOKED BEETS

Store leftover Instant Pot Cooked Beets in an air-tight container in the refrigerator for up to 3 days. I do not recommend freezing them as it will slightly compromise their texture.

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