Beetroot and spinach are two versatile vegetables that can complement each other nicely when paired together. Both are nutrient-dense foods that offer a variety of health benefits. Combining beetroot and spinach can create a dish that is packed with antioxidants, vitamins, minerals and fiber. But do their flavors actually go well together? Let’s take a closer look at the properties of each vegetable and how they can be used in recipes.
Beetroot Properties
Beetroot, also known as beet, is the taproot of the beet plant. It has become a popular functional food due to its unique phytonutrients called betalains. Betalains give beets their deep red-purple color and act as antioxidants and anti-inflammatories in the body. Some key nutrients found in beetroot include:
- Folate – important for cell growth and DNA formation
- Magnesium – aids muscle and nerve function
- Potassium – helps regulate blood pressure
- Vitamin C – boosts immunity and acts as an antioxidant
- Betaine – improves cardiovascular health
- Nitrates – reduce blood pressure by dilating blood vessels
In terms of taste, beetroot has an earthy, mildly sweet flavor. When raw, beets are quite firm and crunchy. Cooking softens the texture and brings out beet’s natural sweetness. Beets can be roasted, steamed, pickled, pureed into dips, or juiced. The greens attached to the beets are also edible and rich in nutrients.
Spinach Properties
Spinach is a leafy green vegetable that originated in ancient Persia. It belongs to the amaranth family and thrives in cool weather. Raw spinach has a mild, slightly sweet taste that makes it versatile to use in salads, sandwiches, smoothies and more. Cooked spinach develops a more concentrated flavor. Key nutrients in spinach include:
- Vitamin K – essential for blood clotting
- Vitamin A – important for eye health
- Folate – aids cell growth and DNA formation
- Vitamin C – boosts immunity and acts as an antioxidant
- Beta-carotene – an antioxidant that fights free radicals
- Lutein – antioxidant that promotes eye health
- Magnesium – aids muscle and nerve function
- Potassium – helps regulate blood pressure
Spinach is low in calories but delivers a significant amount of nutrients in a small serving. It reduces oxidative stress, promotes heart health, and helps regulate digestion. Spinach can be eaten raw in salads, sauteed in olive oil, added to soups, blended into smoothies, or used as a pizza topping.
Complementary Benefits and Flavors
When paired together, beetroot and spinach offer complementary health benefits thanks to their diverse range of vitamins, minerals and antioxidants. Here are some of the key benefits of combining these two veggies:
- Heart health – The natural nitrates in beets and the magnesium and potassium in both vegetables help improve cardiovascular function and lower blood pressure.
- Digestion – The fiber content aids digestion and promotes gut health. The nutrients also help regulate metabolism.
- Vision health – Vitamin A, beta-carotene and lutein all support eye health and protect vision.
- Brain health – Nitrates may boost blood flow to the brain. Folate is involved in cognition and mental processing.
- Blood building – The folate and iron improve the production of healthy red blood cells and prevent anemia.
- Immunity – Vitamins A, C and K, plus manganese, strengthen the immune response to illness.
- Detoxification – Betalains bind to heavy metals in the body and support the liver’s natural detoxification processes.
In terms of flavor, beets and spinach pair surprisingly well together. Beets offer an earthy sweetness while spinach has a subtle bitterness. When combined, they balance each other out. Sauteed spinach brings out the natural sugars in beets. The bold beet flavor cuts the vegetal tastes of spinach. Spinach also complements pickled beets by providing an acidic component. Pureed together into a dip or patty, the two make an excellent combination.
Beetroot and Spinach Recipe Ideas
Here are some healthy, delicious recipe ideas that showcase beetroot and spinach:
Roasted Beet and Spinach Salad
Roasting beets deepens their natural sweetness, which pairs perfectly with earthy spinach greens. Toss the vegetables with a tangy dressing and crunchy nuts for texture.
Beet and Spinach Curry
This colorful curry uses pureed beets as the base along with sauteed spinach. Season the curry with aromatic spices like cumin, coriander, cinnamon, and turmeric. Serve over rice or quinoa.
Beet Hummus with Spinach
Blend chickpeas, beets, tahini, garlic, lemon, and olive oil for a nutritious homemade hummus. Spread it over whole wheat pita and top with fresh baby spinach leaves.
Beet and Spinach Lasagna
Make a vegetable-packed lasagna by layering spinach, sliced beets, tomato sauce, and cheese between lasagna noodles. The beets add natural sweetness to complement the tomatoes.
Beet and Spinach Frittata
Add shredded raw beets and sauteed spinach to a skillet of whisked eggs. Cook gently until set, then finish under the broiler. Sprinkle with feta or goat cheese for a protein-rich breakfast.
Spinach Smoothie with Beets
Blend spinach, beets, banana, greek yogurt, and milk for a nutrient-dense smoothie. The beets provide a vitamin boost while the spinach gives a rich, green color.
Quinoa Beet Pilaf with Spinach
Saute quinoa with diced beetroot, garlic, and onion. Once fluffed, fold through fresh spinach until just wilted. Top with lemon juice and parsley.
Chickpea Spinach Soup with Beet Garnish
Puree sauteed onions, garlic, chickpeas, vegetable broth and spinach. Ladle into bowls and garnish with diced roasted beets.
Beet and Spinach Risotto
Cook arborio rice in beet puree seasoned with garlic and onion. Stir through spinach at the end until just wilted. Garnish with goat cheese.
Beet Spinach Pesto
Blend cooked beets and spinach with walnuts, garlic, olive oil, and Parmesan. Toss the flavorful pink pesto with whole wheat pasta or use as a sandwich spread.
Beet Spinach Burger
Mix cooked brown rice, beets, spinach, breadcrumbs, egg, and spices. Form into veggie burger patties and pan fry until crisp. Serve on whole wheat buns with desired toppings.
Optimal Storage and Preparation
To retain the maximum nutrition in beetroot and spinach, follow these guidelines:
- Store raw beets in the refrigerator in a plastic bag, where they will keep for 2-3 weeks. Cooked beets will keep for 3-5 days.
- Store spinach in the refrigerator in a plastic bag or container, where it will keep for 3-5 days. Do not wash until ready to use.
- When preparing beets, leave 2 inches of the stem and root ends intact to minimize bleeding of color and nutrients.
- Steaming spinach is gentler than boiling to retain nutrients. Do not overcook.
- Consume both vegetables soon after purchase, as nutrients decline over time.
- Peel beets after cooking for easy removal. Wear gloves to prevent stained hands.
- Rinse beets and spinach thoroughly before using.
Following these steps will help these superfood vegetables retain their maximum level of vitamins, minerals and antioxidants.
Potential Side Effects
Beetroot and spinach are packed with health benefits, but a few things to keep in mind:
- The betalains in beets may temporarily turn urine and stools pinkish-red. This is harmless.
- Some people experience kidney stones from eating too many oxalate-rich foods like spinach. Drink plenty of fluids.
- The vitamin K in spinach can interfere with some blood-thinning medications. Consult your doctor.
- Spinach contains purines which can cause gout flares in susceptible people. Moderation is key.
- If you have kidney or gallbladder issues, check with your doctor before consuming high amounts of beetroot.
- Excessive intake of beet juice may cause temporary low blood pressure. Those with hypotension should exercise caution.
When enjoying reasonable amounts, most people can safely consume both beetroot and spinach without issue. Still, it’s wise to pay attention to your body’s signals and discontinue anything that causes adverse effects.
The Verdict
Beetroot and spinach are two nutritional powerhouses that complement each other extremely well both in terms of health effects and taste. Combining the earthy sweetness of beets with the subtle bitterness of spinach results in a balanced, complex flavor. The pigments, vitamins, minerals, fiber and antioxidants in this duo offer cardiovascular, eye, digestion, immunity and brain benefits.
Some creative, delicious ways to enjoy beets and spinach are roasting them into salads, blending into dips or smoothies, mixing into risottos or curries, and incorporating into veggie burgers or pesto. Stick to moderate amounts and proper storage methods to get the most from these two extremely healthy vegetables. Including more beetroot and spinach in your diet is a tasty way to boost nutrition and wellness.
Nutrition Information
| Nutrient | Beetroot, cooked (1/2 cup) | Spinach, cooked (1/2 cup) |
|---|---|---|
| Calories | 37 | 21 |
| Carbohydrates | 8 g | 3 g |
| Protein | 1.5 g | 2 g |
| Fiber | 2 g | 2 g |
| Vitamin A | 4% DV | 56% DV |
| Vitamin C | 4% DV | 17% DV |
| Vitamin K | 8% DV | 166% DV |
| Folate | 4% DV | 7% DV |
| Potassium | 9% DV | 14% DV |
Percent Daily Values (DV) based on a 2,000 calorie diet.
Conclusion
Pairing beetroot and spinach together can enhance any dish with their complementary nutritional profile, delicious combined flavor, beautiful visual appeal, and versatility. Capitalizing on the strengths of each vegetable makes for wholesome meals that deliver a powerhouse of antioxidants, phytonutrients, vitamins and minerals. Working these two superfoods into your diet more often can lead to better health.
