Beet Greens: Benefits & How To Eat Them

When you think of beets, you probably picture the deep red, golden, or even striped root vegetable commonly used in salads, soups, and juices. But did you know that the leafy greens attached to beets are just as nutritious and delicious? Beet greens—the leafy foliage growing above the beetroot—are packed with vitamins, minerals, and antioxidants that support overall health.

Some beet varieties, like Green Top Bunching beets, are specifically grown for their lush, tender greens rather than the root itself. These greens are versatile in the kitchen, offering a slightly earthy, mildly bitter flavor similar to Swiss chard or spinach. Whether sautéed, blended into smoothies, tossed in salads, or stirred into soups, beet greens are a fantastic way to add more nutrients to your meals.

In this guide, we’ll explore what beet greens are, their incredible health benefits, and the best ways to incorporate them into your diet. If you’ve been tossing out those leafy tops, it’s time to start enjoying them as a delicious, nutrient-dense ingredient!

Green Beets: What Are They?

Beet greens are the nutrient-rich leafy tops that grow above the beetroot. While most people are familiar with the deep red, golden, or striped beet varieties, the greens are just as valuable in the kitchen and for overall health. Some beet varieties, such as Green Top Bunching beets, are specifically cultivated for their lush, flavorful leaves rather than the root itself. These varieties produce tender, abundant greens that can be harvested continuously throughout the growing season.

How to Use Beet Greens in Cooking

Beet greens are a versatile, flavorful, and nutritious alternative to other leafy greens like spinach, Swiss chard, or kale. Their slightly earthy, mildly bitter taste pairs well with a variety of dishes. Here are some creative ways to incorporate beet greens into your meals:

Salads – Enjoy them raw by tossing them with olive oil, lemon juice, and a sprinkle of salt for a refreshing salad. Mix them with other greens or add toppings like nuts, seeds, and cheese for extra flavor.
Sautéed Side Dish – Cook them in a pan with garlic, onions, and olive oil for a quick and delicious side dish.
Pesto – Swap out basil or spinach for beet greens in homemade pesto. Blend them with nuts, garlic, parmesan cheese, and olive oil for a fresh and vibrant sauce.
Quiche or Frittatas – Add chopped beet greens to egg dishes like quiche, frittatas, or omelets for an extra dose of nutrients.
Soups and Stews – Stir chopped beet greens into broths, stews, or bean soups for added color and a nutrition boost.
Smoothies – Blend raw beet greens into smoothies with fruits like bananas and berries to mask their mild bitterness while benefiting from their vitamins and minerals.
Stir-Fries – Toss beet greens into stir-fries with soy sauce, ginger, and sesame oil for an Asian-inspired dish.

Beets for Easy and Refreshing Roasted Beets, Radishes, and Basil Salad

What are the benefits of Beet Greens?

Beet greens are a powerhouse of nutrition, packed with essential vitamins and minerals that support overall health. These leafy tops of the beetroot are rich in vitamin C, vitamin A, copper, potassium, folate, iron, calcium, and magnesium, making them a valuable addition to a healthy diet.

One of the standout benefits of beet greens is their high folate content, an important B vitamin that plays a crucial role in fetal development and helps prevent birth defects. Additionally, their iron and calcium content makes them beneficial for maintaining strong bones and preventing anemia.

Beet greens are also loaded with antioxidants that help protect the body from oxidative stress and may lower the risk of chronic diseases, including cancer. Their anti-inflammatory properties can support heart health, while their high fiber content aids digestion and promotes gut health. The presence of magnesium and potassium may also contribute to lower blood pressure and improved cardiovascular function.

When it comes to preparation, beet greens are incredibly versatile. They can be eaten raw in salads or blended into smoothies for a nutrient boost. When cooked, they change color from bright green to dark green with hints of red, developing a texture similar to spinach. Sautéing them with garlic and olive oil, adding them to soups, or tossing them into stir-fries are great ways to enjoy their flavor and health benefits.

Much like their beetroot counterpart, beet greens are a nutrient-dense superfood that shouldn’t be overlooked. Adding them to your diet can provide a range of health benefits, from supporting immune function and reducing inflammation to promoting heart and bone health.

How to Cook Beet Greens

Beet greens are best cooked. To cook them, add them to a pan with a bit of water and cover them. Bring the water to a boil and then simmer until tender (about 10 minutes). Then, sautéed with olive oil, garlic, salt, and pepper. You can also use them in soups, stews, casseroles, and stir-fries. Beet greens can be eaten raw or cooked.

Greens are best when fresh and young, so look for them in your grocery store. If you have access to a garden or community garden plot, you can also try growing your own.

The greens should be firm and bright green with no wilting or browning. When broken into small pieces, the stems should be thin and tender. Beet greens can be eaten raw or cooked. They are best when young and tender, though they can be used throughout the year.

Always remember to wash your vegetables and fruits with vinegar and water. Greens, like red beets, will have some natural red coloring, so be careful when chopping or slicing both leaves and stems.

Beets in Caribbean Good Friday Traditions

In several Caribbean cultures, beets play a key role in the traditional Good Friday meal. In Haiti, they are typically boiled and served alongside cabbage, carrots, and other root vegetables. This humble yet nourishing meal is part of a long-standing tradition of observing Good Friday with a simple, wholesome dinner of seafood and boiled vegetables. The practice symbolizes repentance, reflection, and faith, aligning with the spiritual significance of the day.

Recipe ideas with Beet Greens and Beets

Beet and Potato Salad with vinaigrette — Crunchy Beets Salad

Beet greens make a great substitute or addition to your green smoothies. You can also try replacing spinach with beet greens in recipes. They’re flavorful, good for you, and pretty versatile.

If you grow beets or visit a farm, you’ll want to seek out the ones with young greens when picking beets.

Originally published on January 29, 2023. Revised and updated.