I've been on a mission to find a way to get my kids to like beets. After doing some research I came across the method of tossing hot roasted beets in vinegar in order to alter the compounds that contribute to their earthy flavor.
I had to try it, and sure enough, it changed the flavor to be sweeter and more like regular root vegetables, and my kids don't recoil in horror when they hit the dinner table (and also getting in all the amazing micronutrients that beets have to offer).
Why Do Beets Taste Like Dirt?
I've personally never been turned off by the flavor of beets, but lots of people don't jive with the earthy, dirt-like flavor. It's all because of geosmin, a natural compound beets produce. It's the same molecule behind the smell of soil after a fresh rain, and our noses are so sensitive to it that we can pick it up in tiny amounts, which is why for some people it reads as full-on dirt.
But, geosmin breaks down in acid, so when you toss hot roasted beets with vinegar, the acid goes to work on the compound, chemically changing it. Tossing while the beets are still hot helps, because the warmth helps the acid absorb down into the flesh instead of just coating the outside.
I don't recommend tossing the beets in vinegar before roasting because it fights the caramelization (which also helps make them sweeter). Roasting browns the beets because their surface sugars concentrate and cook in a dry, hot environment. Coating them in liquid vinegar first keeps the surface wet, which steams rather than roasts and dulls those caramelized edges you want.
Are Beets Blood Sugar Friendly?
They have a mid-level glycemic index, around 64, but low carbohydrate per serving, so overall it's a very low glycemic load, around 5. They also come with fiber, which slows the absorption of those natural sugars, so yep, blood sugar friendly.
The recipe also contains healthy fat in the nuts, oil and cheese to balance it all out for a steady response. Of course, some folks might have a sensitivity where beets do give them a bigger reaction, but in general they're a great option for those watching blood sugar.
How to Make Roasted Beet Salad
Dice the beets. Peel the beets with a vegetable peeler, and dice them up into half-inch to three-quarter-inch pieces (smaller also helps with the vinegar absorption).
Roast the beets. Heat the oven to 425°F. Toss the diced beets with olive oil and salt, spread them in a single layer, and roast for 25 minutes, flipping halfway so they color evenly. You want tender centers and caramelized edges.
Hit them with vinegar while hot. Tip the beets straight from the pan into a large bowl and add the white wine vinegar (apple cider vinegar, rice wine vinegar, straight up white vinegar all work, too, for this recipe), about 2 tablespoons per pound. Toss and let them cool to warm or room temperature, around 15 minutes.
Build the dressing right in the bowl. Once the beets have cooled, add the honey, lemon juice, grated garlic, lemon zest, and olive oil. Season with salt and pepper and toss so the beets soak it all up. It might seem like a lot of oil, but once we add all the other components, it's just right for dressing.
Add the crunch. Fold in the chopped pistachios and shredded parm.
Serve. Pile the arugula onto a platter or into a wide bowl, then spoon the beets and all their dressing over the top. Finish with an extra squeeze of lemon and/or more parm.
Joanie's Balanced Bites
Like I mentioned, beets have a lower glycemic load, but they do benefit from added protein and fats. Luckily the pistachios, Parmesan, and oil in this recipe help to balance things out and support stable blood sugar.
But of course, some added protein to keep you fuller longer would be great, too. You could easily make this a main dish salad with some grilled or rotisserie chicken added in. Or serve it as a side along with something like my Salmon Piccata or Oven Tri Tip Roast.
I tested this salad wearing a Continuous Glucose Monitor (CGM). I had a generous bowl for lunch on its own without anything else, and the response was stable. My peak was just 113 mg/dL, and I spent only 8 minutes above my target range. I was happy to put the whole "beets are too sugary" worry to rest.
Roasted Beet Salad with Pistachios and Parmesan
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4
- Category: Side Dish
- Method: Roasting
- Cuisine: American
- Diet: Gluten-Free, Low-Carb, Vegetarian
Description
Roasted beets tossed with pistachios and parmesan over peppery arugula, bright enough for a weeknight and pretty enough for a party. A quick vinegar trick takes away the earthy, dirt-like taste of the beets to make it a crowd pleaser.
Ingredients
- 1 ½ pounds beets (680 g), about 4 medium, peeled and diced into half-inch to three-quarter-inch pieces.
- 1 tablespoon (14 g) olive oil, for roasting
- ½ teaspoon kosher salt, plus more to taste
- 3 tablespoons (45 g) white wine vinegar (or regular white, apple cider vinegar or rice wine vinegar)
- 2 teaspoons (14 g) honey
- ⅓ cup (72 g) extra-virgin olive oil
- 3 tablespoons (45 g) fresh lemon juice
- 1 clove garlic, grated
- Zest of 1 lemon
- ¼ cup (30 g) shelled pistachios, finely chopped
- ¼ cup (25 g) shredded Parmesan
- 5 ounces (140 g) arugula
- Freshly ground black pepper, to taste
Instructions
- Heat oven to 425°F. Toss the diced beets with the roasting olive oil and ½ teaspoon salt. Spread in a single layer and roast 25 minutes, flipping halfway, until tender with caramelized edges.
- Tip the hot beets straight into a large bowl, add the white wine vinegar, and toss. Let cool to warm or room temperature, about 15 minutes.
- Add the honey, lemon juice, garlic, lemon zest, and extra-virgin olive oil to the beets. Season with salt and pepper and toss.
- Fold in the pistachios and Parmesan.
- Pile the arugula on a platter and spoon the beets and their dressing over the top. Finish with an extra squeeze of lemon if you like.
Notes
The vinegar ratio is 2 tablespoons per pound of beets, so scale it if you change the amount.
Make-ahead: roast and dress the beets up to 3 days in advance, then add greens, nuts, and parm before serving.
Nutrition
- Serving Size: 1
- Calories: 346
- Sugar: 15.5 g
- Sodium: 374.7 mg
- Fat: 27.4 g
- Carbohydrates: 23.2 g
- Fiber: 6 g
- Protein: 6.4 g
- Cholesterol: 3.6 mg
Did you make this recipe? Let me know!