Beets are known for their vibrant color, earthy flavor, and numerous health benefits. They are not only a culinary delight but also packed with essential nutrients like fiber, vitamins, and minerals. When it comes to preparing beets, many home cooks may feel intimidated by the traditional methods that require boiling, roasting, or steaming. However, did you know that you can cook beets in the microwave? This method is quick, easy, and retains most of the nutrients and flavor. In this extensive guide, we will explore how to cook beets in the microwave, delve into their health benefits, and provide tips for incorporating them into your meals.
The Benefits of Microwaving Beets
Microwaving beets is an efficient cooking method that comes with several advantages:
1. Time-Saving
Cooking beets in the microwave is significantly faster than traditional methods. While boiling can take up to an hour and roasting can take even longer, microwaving can reduce the cooking time to as little as 15-20 minutes.
2. Nutrient Retention
One of the biggest concerns with cooking vegetables is nutrient loss. Boiling, for instance, can lead to significant vitamin loss. Fortunately, microwaving uses less water and shorter cooking times, which helps retain more of the nutrients, making it a healthier option for cooking beets.
3. Minimal Cleanup
Cooking beets in the microwave requires less equipment than other methods. You typically only need a microwave-safe bowl and a lid, minimizing cleanup time afterward.
How to Cook Beets in the Microwave
Cooking beets can be broken down into a few simple and easy-to-follow steps. Here’s a detailed guide to help you microwave your beets perfectly.
Step 1: Selecting the Right Beets
When choosing beets, look for ones that are firm, smooth, and plump. Avoid beets with soft spots or blemishes. You can choose different varieties, such as red, yellow, or even striped beets, depending on your preference.
Step 2: Preparing the Beets
Before cooking, it’s essential to clean and prepare your beets properly. Here’s how:
- Wash: Rinse the beets under cold running water to remove any dirt and debris.
- Trim: Cut off the greens and any long roots, leaving about an inch of the stem. This helps reduce bleeding during cooking.
- Peel (Optional): You can peel the beets before or after microwaving. If you prefer to peel them first, use a vegetable peeler or a knife to remove the skin.
Step 3: Microwaving the Beets
Here’s the step-by-step process for cooking beets in the microwave:
Method 1: Whole Beets
- Place the cleaned beets in a microwave-safe dish.
- Add a couple of tablespoons of water to the dish.
- Cover the dish with a lid or microwave-safe wrap, leaving a small vent for steam to escape.
- Microwave on high for 10-15 minutes, checking for doneness. If the beets are large, it may take longer. You should be able to pierce them easily with a fork when they’re done.
- Remove them from the microwave, let them sit for a few minutes, and carefully remove the cover (watch out for steam).
Method 2: Cut Beets
- Cut your beets into cubes or wedges.
- Place the pieces in a microwave-safe bowl and add about 2 tablespoons of water.
- Cover the bowl with a microwave-safe lid or plastic wrap, ensuring to vent.
- Microwave on high for about 6-10 minutes, stirring halfway through. The beets should be tender when finished.
- Again, let them sit for a few minutes before removing the cover.
Step 4: Cooling and Peeling
After microwaving, allow the beets to cool slightly. You can easily slip off the skin by rubbing them with your fingers or using a paper towel. This step is optional, depending on your preference for presentation.
Storing Cooked Beets
Once cooked, you may have some leftover beets. Here’s how to store them properly:
Refrigerator Storage
- Place the cooled beets in an airtight container.
- They can last for up to a week in the refrigerator.
Freezer Storage
- To freeze, slice or cube the beets and place them in freezer-safe bags or containers.
- They can be stored frozen for up to 6 months.
Health Benefits of Beets
Not only are beets an easy and versatile vegetable to cook, but they also offer impressive health benefits. Here are a few reasons why you should include them in your diet:
1. Heart Health
Beets contain nitrates, which can help lower blood pressure and improve heart health. They support better blood circulation and may reduce the risk of heart disease.
2. Rich in Nutrients
Beets are rich in several important nutrients including:
- Folate: Essential for DNA synthesis and repair.
- Vitamin C: An antioxidant that supports immune function and skin health.
3. Anti-Inflammatory Properties
The betalains in beets exhibit anti-inflammatory properties, making them beneficial for reducing inflammation in the body.
4. Boosting Athletic Performance
Due to their nitrate content, beets can enhance stamina and athletic performance by improving oxygen use during exercise.
Creative Ways to Use Cooked Beets
Cooking beets in the microwave opens up a world of culinary possibilities. Here are some ideas to inspire your next meal:
1. Salad Additions
Chop your microwaved beets and toss them into salads for an earthy flavor. They pair well with goat cheese, walnuts, and arugula.
2. Beet Hummus
Blend steamed beets with chickpeas, tahini, garlic, lemon juice, and olive oil for a vibrant twist on traditional hummus. Serve with pita chips or veggies for a healthy snack.
3. Roasted Beet Soup
Puree the cooked beets with vegetable broth, cream, and seasonings for a warming beet soup that you can enjoy hot or cold.
4. Smoothies
Add cooked beets to your morning smoothies for a nutrient boost without overpowering the flavor. They blend well with berry, banana, and spinach combinations.
5. Pickled Beets
Create a quick pickled beet dish by soaking sliced beets in a mixture of vinegar, water, sugar, and spices. Let it sit in the fridge for a couple of hours, and you have a sweet and tangy side dish.
Conclusion
In conclusion, cooking beets in the microwave is a simple, quick, and nutritious way to prepare this delightful vegetable. Not only does this method save time and retain nutrients, but it also opens up endless possibilities for delicious meals. With their numerous health benefits and versatility, add microwaved beets to your cooking repertoire, and enjoy the vibrant flavors and nutrition they have to offer. Happy cooking!
Can I cook beets in the microwave without peeling them first?
Yes, you can cook beets in the microwave without peeling them. In fact, keeping the skin on helps to retain nutrients and flavor during the cooking process. Just be sure to wash them thoroughly to remove any dirt or debris before cooking.
Once cleaned, you can poke a few holes in the beets using a fork to allow steam to escape while they cook. After microwaving, the skin can easily be slipped off when the beets have cooled. This method saves time and preserves the natural flavors of the beets.
What is the best way to prepare beets for microwaving?
To prepare beets for microwaving, start by washing them thoroughly under running water. Remove any dirt, and cut off the greens and root end. If the beets are large, you may consider cutting them into smaller quarters to ensure even cooking.
Place the beets in a microwave-safe bowl, and add a couple of tablespoons of water to create steam. Cover the bowl with a microwave-safe lid or plastic wrap vented with a few holes. This setup will help cook the beets efficiently and keep them moist during the process.
How long should I microwave beets?
Cooking times for beets in the microwave can vary depending on their size and wattage of the microwave. Generally, medium-sized beets take about 8 to 12 minutes. Always start with the lower end of the time range and check for doneness.
You can determine if the beets are cooked by piercing them with a fork or knife. If it easily slides in, they’re ready. If not, continue microwaving in 1-minute increments until fully cooked.
Can I season beets before microwaving them?
While it’s entirely possible to season beets before microwaving, waiting until after they are cooked can enhance their flavor. You can lightly drizzle them with olive oil, salt, and pepper after cooking for a more pronounced taste.
However, if you prefer marinating the beets, you can add seasonings such as garlic powder, lemon juice, or herbs in the bowl before microwaving. Just ensure that any seasoning does not make the beets too dry, as they need some moisture to cook properly.
Are microwaved beets as healthy as roasted or boiled beets?
Microwaving beets can be just as healthy as roasting or boiling them, and in some cases, it may even preserve more nutrients. The quick cooking method helps to minimize nutrient loss, especially water-soluble vitamins that can leach out during boiling.
Additionally, using the microwave helps to retain the vibrant color and flavor of the beets. The keys are to use minimal water and cook for only the necessary time to achieve tenderness.
What should I do if my microwaved beets are tough?
If your microwaved beets are tough, it likely means they need more cooking time. As beets can vary significantly in size and freshness, starting with a shorter cooking time is advisable. If they are not cooked through, simply return them to the microwave for additional 1-minute intervals until they’re tender.
Another tip is to allow them to rest in the microwave for a couple of minutes after cooking, as they will continue to steam slightly during this time. This extra resting can help soften them if they are nearly done.
Can I store leftover microwaved beets?
Yes, you can store leftover microwaved beets in an airtight container in the refrigerator for up to 5 days. Make sure the beets have cooled completely before sealing them in the container to avoid moisture buildup, which can lead to spoilage.
If you’re looking to keep the beets longer, consider freezing them. Simply slice or dice your leftover beets and place them in a freezer-safe bag. They can last several months in the freezer and can be easily reheated later.
What are some ways to serve microwaved beets?
Microwaved beets are incredibly versatile and can be served in various ways. One popular option is to slice them and toss them in salads, where their earthy sweetness can complement leafy greens and tangy dressings. You can also roast them for added flavor after microwaving.
Additionally, microwaved beets can be pureed and incorporated into soups or dips. They can also serve as a colorful side dish when drizzled with balsamic glaze or combined with feta cheese and walnuts. The possibilities are nearly endless!