We’re huge fans of the humble beetroot. It’s tasty and nutrient-dense, and research shows that it’s fantastic for gut health, is anti-inflammatory and can enhance sports performance, to name just a few benefits. 

And it’s not just substance over style; it looks amazing too – and for adding a pop of colour to your summer salads and barbeque sides, it’s unrivalled. But beetroot doesn’t have to simply be a zingy side dish. Here are three recipes that elevate the burgundy powerhouse to the star of the show. 

Just remember not to panic when you next visit the loo – beetroot can discolour urine and poop in a process known as ’beeturia’. 

Thalia Pellegrini’s spring smoothie beetroot bowl

“This beetroot smoothie bowl is great for warmer weather,” says nutritionist Thalia Pellegrini. “Beetroot is really versatile, working brilliantly both cooked and raw. It is high in fibre and great for feeding our gut microbes, and also high in folate (vitamin B9), a nutrient that is important for red blood cell formation and healthy cells. And don’t throw away the brightly coloured stalks either – pop them into a salad for colour and flavour.”

Ingredients

1 medium beetroot, peeled and diced

150g frozen mango

150g frozen raspberries

1 tbsp pitted dates

1 tsp berry powder or acai powder

240ml unsweetened almond milk

Method

1. In your blender or food processor, combine the beetroot, frozen mango, frozen raspberries, dates, berry powder and milk. 
2. Blend until smooth and thick.
3. Transfer to a bowl and add some toppings such as blueberries, hemp seeds, cashews and cacao nibs. 

Eva Humphries’ fantastic beetroot super salad

“Beetroot is a great source of betaine, a nutrient which may exert an anti-inflammatory effect,” says BANT registered nutritional therapist Eva Humphries.

“Betaine is present in a few different vegetables but by far the highest concentration of it is found in beetroot. Thanks to this, beetroot is fairly well researched for several health benefits, including its impact on heart health and athletic performance. This super salad uses a beetroot ‘hummus’ as its base and is a delicious way to enjoy it.”

Ingredients (serves two)

For the beetroot hummus

2 large beetroots

2 cloves of garlic

1 teaspoon of tahini

Juice of half a lemon

For the grain layer

60g quinoa, cooked according to packet instructions

1 tin of chickpeas, drained but reserve the liquid

zest of 1/2 lemon

For the toasted seeds

2 tablespoons of pumpkin seeds

2 tablespoons of sunflower seeds

¼ of a teaspoon of cumin

½ a teaspoon of black onion seed

Tamari or soy sauce

A handful of blueberries

8 cos lettuce leaves

2 handfuls of watercress

½ small fennel, finely sliced

2 large eggs, boiled for 7 minutes

A handful of walnuts

A tablespoon of alfalfa

For the dressing

⅓ of a bunch of parsley

Leaves from 3 sprigs of mint

Leaves from 2 sprigs of thyme

Juice of ½ lemon

Juice of ½ lime

1 teaspoon of wholegrain mustard

1 teaspoon of honey, agave or maple syrup

50ml of good quality olive oil or rapeseed oil

Method

Beetroot hummus

1. Pop the beetroots on a small roasting tray, cover with tin foil and bake at 180ºC until soft (approximately 1 hour).
2. For the last 20 minutes, add the garlic.
3. Allow both to cool then peel them.
4. Pop the garlic, beetroot, lemon juice, tahini and a good pinch of sea salt in a blender.
5. Pour in ⅓ of the tin of chickpea water and blend until completely smooth. Add more chickpea water if needed (ie if it isn’t blending).

Grain layer

1. Combine the quinoa and chickpeas in a bowl. Add the zest of ½ lemon and season well with sea salt and black pepper.
2. To make the toasted seeds, pop all of the ingredients apart from the soy sauce in a pan. Heat on medium until the pumpkin seeds start to pop. Remove from the heat, add a splash of soy sauce and stir.
3. The soy sauce will evaporate, leaving the seeds crunchy but with a hint of umami.
4. If you’ve added too much soy, just pop everything back on a high heat until it evaporates.

Dressing

1. To make the dressing, put all of the ingredients in a blender cup and blend until completely smooth and well combined.

To assemble

1. Grab two plates, pop a heaped tablespoon of the beetroot hummus on the bottom.
2. Divide the grain mix between the plates.
3. Sprinkle on a tablespoon or so of the seed mix.
4. Now add the blueberries.
5. Pop the lettuce, fennel and watercress in a separate large bowl. Dress with the salad dressing, stir well then divide between the two plates.
6. Top with an egg, walnuts and alfalfa
7. Season each salad with sea salt and black pepper.
8. Eat immediately.

Beetroot and apple salad

“This delicious salad works well as a main meal, or a side for everything from smoked mackerel or grilled halloumi to BBQ chicken,” says Pellegrini. “For ease, you can also use a microwave packet of pre-cooked quinoa, to save time.”

Ingredients

90g quinoa 

1 apple, cut into batons

2 small beetroot, peeled, grated and keep the stalks

2 small carrots, peeled and grated

150g chopped kale 

50g dried unsweetened cranberries

50ml orange juice

2 tbsps apple cider vinegar

1 tbsp dijon mustard

2 tbsps hemp seeds

½ tsp sea salt

Method

1. Cook the quinoa according to package directions. 
2. Once it has finished cooking, set it aside to cool. 
3. Combine the cooled quinoa and all remaining ingredients and mix together well.

Images: Getty; Thalia Pellegrini; Eva Humphries