Pickled beets are a vibrant, flavorful addition to any meal. Packed with antioxidants, vitamins, and minerals, this tangy treat is both nutritious and delicious. Whether you’re looking to enhance your salads, enjoy them as a side dish, or even use them in sandwiches, healthy pickled beets bring a delightful pop of flavor that can last for weeks in your fridge. Best of all, they’re incredibly easy to make!
Let’s dive into this exclusive recipe that will not only satisfy your taste buds but also encourage you to explore the nutritional benefits of beets.
Why You’ll Love This Recipe
Beets are naturally high in fiber, potassium, folate, and nitrates, making them a great addition to any heart-healthy diet. By pickling them, you add a tangy twist that enhances their flavor while preserving all of their natural goodness. This recipe keeps things light and simple by using minimal sugar and focusing on the natural sweetness of the beets themselves, ensuring that you get a healthy, flavorful side dish without any guilt.
Ingredients You’ll Need
4 medium beets, fresh (about 2 pounds)
1 cup apple cider vinegar
½ cup water
2 tablespoons honey (or maple syrup for a vegan version)
1 teaspoon sea salt
1 teaspoon whole black peppercorns
1 teaspoon mustard seeds (optional)
2 garlic cloves, smashed
1 bay leaf
1 small red onion, thinly sliced (optional for extra flavor)
Fresh dill (optional, for garnish)
Step-by-Step Instructions
Step 1: Prepare and Cook the Beets
Clean the Beets: Rinse the beets thoroughly to remove any dirt. You can also use a vegetable brush to scrub them clean.
Boil the Beets: Place the beets in a large pot and cover them with water. Bring the water to a boil, then reduce the heat and let them simmer for 30-40 minutes, or until they are fork-tender. You can also roast the beets for an earthier flavor—just wrap them in foil and bake at 400°F (200°C) for 45-60 minutes.
Cool and Peel: Once the beets are cooked, allow them to cool. The skins should easily slip off when you rub them with your hands or a paper towel.
Slice or Cube: Once peeled, slice the beets into thin rounds or cubes, depending on your preference. The size and shape are entirely up to you!
Step 2: Make the Pickling Brine
Combine the Ingredients: In a small saucepan, combine the apple cider vinegar, water, honey (or maple syrup), sea salt, black peppercorns, mustard seeds (if using), garlic cloves, and the bay leaf.
Heat the Brine: Bring the mixture to a gentle boil over medium heat, stirring occasionally until the salt and honey have dissolved completely.
Add Onion (Optional): If you want an extra layer of flavor, add the thinly sliced red onion to the brine. This will add a slight sweetness and depth to your pickled beets.
Remove from Heat: Once the brine is well-combined, remove the pot from heat and let it cool for about 5 minutes.
Step 3: Pickle the Beets
Layer in a Jar: In a clean, sterilized glass jar, layer the sliced or cubed beets. You can add some fresh dill between layers for extra freshness and a mild herbal note.
Pour the Brine: Carefully pour the warm brine over the beets, ensuring all of the slices are fully submerged. The garlic, bay leaf, and peppercorns should also make it into the jar for flavor.
Seal and Refrigerate: Seal the jar with an airtight lid and let it cool to room temperature. Once cooled, place the jar in the refrigerator to chill for at least 24 hours before serving. The flavors will intensify over time, so for the best taste, let them pickle for 2-3 days before enjoying.
How to Serve Pickled Beets
Pickled beets are versatile and can be used in many different ways. Here are some ideas to help you enjoy this healthy treat:
Salad Topping: Add pickled beets to your favorite green salad. They pair particularly well with goat cheese, walnuts, and arugula.
Side Dish: Serve them as a vibrant, tangy side to roasted chicken, pork, or fish.
Sandwiches: Layer them in sandwiches for an unexpected burst of flavor. Try them in a grilled cheese with sharp cheddar!
Bowls: Add pickled beets to grain bowls with quinoa, avocado, and leafy greens for a nutrient-packed meal.
Appetizer: Serve them alongside olives, pickles, and cured meats on an antipasto platter.
Health Benefits of Pickled Beets
Beets are not only delicious, but they are also packed with nutrients that offer a wide range of health benefits:
Rich in Antioxidants: The deep red color of beets comes from betalains, powerful antioxidants that help reduce inflammation and combat oxidative stress.
Heart Health: Beets are a natural source of dietary nitrates, which can help lower blood pressure and improve blood flow.
Digestive Support: The fiber in beets supports healthy digestion, aiding in gut health and regularity.
Detoxification: Beets contain betaine, which supports liver function and helps detoxify the body.
Low-Calorie, Nutrient-Dense: Beets are low in calories but high in essential vitamins like folate, potassium, and vitamin C.
Tips for the Best Pickled Beets
Choose Fresh Beets: Look for firm, medium-sized beets with smooth skin. Avoid those that feel soft or have blemishes.
Vinegar Options: While apple cider vinegar adds a mild sweetness, you can experiment with white vinegar or red wine vinegar for a slightly different flavor.
Adjust Sweetness: If you prefer sweeter pickled beets, feel free to increase the honey or maple syrup slightly. You can also add a dash of cinnamon or cloves for a spiced version.
Add Herbs: Dill, thyme, or rosemary can add an extra layer of flavor. Add fresh sprigs to the jar before sealing it.
Variations to Try
Golden Beets: Use golden beets instead of red beets for a milder, slightly sweeter taste and a beautiful golden hue.
Spicy Pickled Beets: Add a few red pepper flakes or a sliced jalapeño to the brine for a spicy kick.
Citrus Infused: Add some orange zest and a slice of orange to the brine for a refreshing citrus note.
Storage and Shelf Life
Pickled beets will last in the refrigerator for 3-4 weeks if stored in an airtight jar. The longer they sit, the more intense the flavors will become. Be sure to keep them refrigerated, and always use a clean utensil when serving to prevent contamination.
Conclusion: A Tangy, Healthy Treat
Whether you’re looking to boost your veggie intake, add a pop of color to your meals, or simply enjoy a tangy snack, these healthy pickled beets are a must-try. They’re easy to make, packed with nutrients, and incredibly versatile. Add them to salads, sandwiches, or simply enjoy them on their own for a flavorful bite that’s as good for your body as it is for your taste buds.
Try this recipe today and discover how delicious healthy eating can be!