Unlock a world of vibrant flavor and incredible nutrition with this simple and quick recipe for fresh beet greens and stems in your electric pressure cooker. Often overlooked, these leafy greens and their tender stems are not only edible but also packed with an impressive array of health benefits, making them a fantastic addition to any meal. Using a Ninja Foodi or Instant Pot transforms this humble ingredient into a delicious side dish in minutes, retaining all its goodness and vibrant color.
In our previous post, we explored how to perfectly cook fresh beets in the Ninja Foodi. Now, we’re turning our attention to their equally valuable and delicious counterpart: the greens! It’s common practice for many to discard the greens and stems after harvesting or purchasing beets, unaware of the culinary treasure they’re letting go of. These greens offer a delightful earthy flavor, similar to spinach, Swiss chard, collard greens, or bok choy, and can be prepared with astonishing ease and speed in your pressure cooker.
Cooking beet greens in an electric pressure cooker like the Ninja Foodi or Instant Pot is a game-changer. It significantly reduces cooking time while preserving the delicate texture and maximizing nutrient retention. This method ensures your greens are perfectly tender, never mushy, and bursting with their natural flavors. Whether you’re a seasoned chef or a beginner in the kitchen, this recipe is designed to be straightforward, delivering a healthy and satisfying side dish with minimal effort.
The Unsung Superfood: Health Benefits of Beet Greens
Beet greens are much more than just a leafy accompaniment; they are a nutritional powerhouse often underestimated. Incorporating them into your diet offers a wide range of health advantages:
- Rich in Antioxidants: Beet greens are loaded with powerful antioxidants, including beta-carotene and lutein, which help combat oxidative stress in the body. These compounds protect cells from damage caused by free radicals, potentially reducing the risk of chronic diseases and supporting overall cellular health.
- High in Vitamin K: Essential for blood clotting and bone health, vitamin K is abundant in beet greens. A single serving can provide a significant portion of your daily recommended intake, contributing to strong bones and proper wound healing.
- Excellent Source of Vitamins A & C: Vitamin A, primarily in the form of beta-carotene, is crucial for vision, immune function, and skin health. Vitamin C is a well-known immune booster, vital for collagen production, and acts as another potent antioxidant, supporting overall wellness.
- Packed with B Vitamins: Particularly vitamin B6, beet greens play a role in metabolism, brain function, and nerve health. B vitamins are integral to converting food into energy, helping your body perform optimally.
- Mineral Rich: These greens are an impressive source of vital minerals such as magnesium, potassium, copper, iron, and manganese. Magnesium supports muscle and nerve function, blood sugar control, and blood pressure regulation. Potassium is crucial for maintaining fluid balance and healthy blood pressure. Copper and iron are essential for red blood cell formation and oxygen transport, while manganese is important for bone health and metabolism.
- Fiber Content: Like most leafy greens, beet greens provide dietary fiber, which aids digestion, promotes gut health, and helps maintain healthy blood sugar levels.
Given this impressive nutritional profile, making beet greens a regular part of your meals is an easy and delicious way to boost your intake of essential vitamins and minerals.
Pressure Cooking Fresh Beet Greens (Ninja Foodi or Instant Pot)
Utilizing a pressure cooker for beet greens is ideal for achieving perfectly tender results without overcooking. Both the Ninja Foodi and Instant Pot excel at this task, making healthy eating convenient and quick.
Preparing Your Beet Greens for the Pressure Cooker
The key to delicious beet greens lies in proper preparation. Follow these steps for optimal results:
- Trim the Greens: Carefully trim the beet leaves and their stems from the beetroots. You can save the beetroots for another recipe, such as our Ninja Foodi Fresh Beets.
- Chop: Cut the leaves and stems into uniform pieces, approximately 1 to 2 inches in length. This size ensures even cooking and makes them easier to eat.
- Thorough Washing is Crucial: Beet greens can often hold a significant amount of dirt and sand, especially if they are freshly harvested. Proper washing is essential to avoid a gritty dish.
I find the best method for washing greens is to use a salad spinner. Place the chopped greens into the spinner basket, then fill the main bowl with cold water. Submerge the greens completely, swish them around, then lift the spinner basket out of the water. This allows the grit to settle at the bottom of the bowl. Discard the dirty water, rinse the bowl, and repeat this process several times until the water remains completely clear. This step ensures your beet greens are clean and ready for cooking.
Cooking Process: Quick and Easy
- Add Liquid: Pour 1/2 cup of water into the liner pot of your Ninja Foodi (or Instant Pot). This liquid creates the steam needed for pressure cooking.
- Layer the Greens and Season: Place the thoroughly washed beet greens into the pot. Season them generously with 1/2 teaspoon of kosher salt, 1/4 teaspoon of freshly ground black pepper, and 1 to 2 cloves of minced garlic. Gently stir the greens to distribute the seasonings evenly. The garlic will infuse the greens with a wonderful aroma and flavor during cooking.
- Pressure Cook: Secure the pressure cooker lid in place and lock it. Set your appliance to high pressure and cook for just 3 minutes. This short cooking time is sufficient to tenderize the greens without turning them into mush.
- Quick Release: Once the cooking cycle is complete, carefully turn the pressure release control to the “venting” position to perform a quick release of pressure. Be cautious of the steam.
In under 20 minutes from start to finish, you’ll have a delightful, nutrient-packed side dish ready to serve. Pressure-cooked beet greens are naturally gluten-free, vegan, vegetarian, Whole30 compliant, keto, and low carb, making them an excellent choice for a variety of dietary preferences.
Serving Suggestions and Variations
Cooked beet greens are incredibly versatile. Serve them as a simple side dish drizzled with a touch of olive oil or a squeeze of fresh lemon juice for added brightness. They pair wonderfully with roasted chicken, grilled fish, or alongside other root vegetables. You can also incorporate them into omelets, stir-fries, or grain bowls for an extra boost of nutrition.
For additional flavor variations, consider adding a pinch of red pepper flakes for a subtle kick, a dash of balsamic vinegar after cooking, or a sprinkle of toasted sesame seeds for texture. A common Southern-style preparation involves cooking them with a smoked ham hock for a rich, savory depth, though this would alter the vegan/vegetarian status.
While you’re here, don’t miss our delicious Ninja Foodi Mexican Pinto Beans (Charro Beans) recipe!
Pro Tip: Cooking Beets and Greens Together
My aunt shared a clever trick: she places the whole beets on a rack in the pressure cooker and arranges the greens on top of them, cooking both simultaneously. While I initially hesitated due to concerns about the greens overcooking given the longer cooking time for beets, she assures me they turn out perfectly tender and not at all overdone. This can be a great time-saver if you want to prepare both components of the beet at once. Just ensure your beets are roughly the same size to ensure even cooking.
Looking for a sweet treat? Try our Peanut Butter Balls!
Storage Tips
Fresh beet greens can be stored in the refrigerator for 3-5 days. Wash and dry them thoroughly before placing them in a breathable bag or wrapped in a damp paper towel in the crisper drawer. Cooked beet greens can be stored in an airtight container in the refrigerator for up to 3 days. They can also be frozen for longer storage; simply blanch them briefly before freezing to preserve color and texture.
Troubleshooting Common Issues
- Bitterness: If your beet greens taste slightly bitter, a squeeze of lemon juice or a dash of vinegar after cooking can help balance the flavor. A tiny pinch of sugar or a bit of sautéed onion can also mellow out any bitterness.
- Overcooked/Mushy: The key to pressure cooking greens is short times. Sticking to the 3-minute high-pressure setting followed by a quick release is crucial. Overcooking can occur if the pressure is not released promptly or if the cook time is too long.
- Still Gritty: This means the washing step wasn’t thorough enough. Always repeat the salad spinner washing process until the water runs completely clear.
With these tips, you’re well on your way to enjoying perfectly cooked, healthy beet greens every time!
Ninja Foodi Fresh Beet Greens Recipe
Ninja Foodi Fresh Beet Greens Recipe
Beet greens and stems are edible too. Simple and quick in an electric pressure cooker and packed with healthy nutrients.
Course:
Side Dish, Vegetable
Cuisine:
American
Prep Time:
10
minutes
Cook Time:
3
minutes
Total Time:
13
minutes
Servings:
4
Calories:
2
kcal
Author:
Leigh Harris
Ingredients
-
2
bunches
beet greens
fresh
-
1/2
cup
water
-
1/2
teaspoon
kosher salt
-
1/4
teaspoon
black pepper
fresh ground
-
1
garlic clove
minced
Instructions
- Trim the beet leaves from the beets. Cut the leaves and stems into about 2-inch pieces.
- Wash the greens thoroughly. They can be very gritty and sandy.
- Pour 1/2 cup water into the Ninja Foodi liner pot. Place the greens in the pot and season with 1/2 teaspoon of kosher salt, 1/4 teaspoon fresh ground black pepper, and 1 minced garlic clove. Stir to distribute the seasonings.
- Place the pressure cooking lid in place and lock. Set to high pressure and cook for 3 minutes.
- Quick release by carefully turning the pressure release control to vent.
Nutrition
Serving:
4
g
|
Calories:
2
kcal
|
Carbohydrates:
1
g
|
Protein:
1
g
|
Fat:
1
g
|
Saturated Fat:
1
g
|
Sodium:
294
mg
|
Sugar:
1
g
|
Vitamin A:
30
IU
|
Vitamin C:
0.2
mg
Frequently Asked Questions about Cooking Beet Greens
Q: Can I eat raw beet greens?
A: Yes, young and tender beet greens can be eaten raw, often added to salads for a fresh, slightly earthy flavor. However, the mature greens are best cooked to soften their texture and reduce any bitterness.
Q: What’s the difference between beet greens and other greens like spinach?
A: While similar in usage, beet greens tend to have a slightly earthier and more robust flavor than spinach. Their stems are also more substantial and tender when cooked, offering a pleasant texture that spinach stems lack. Nutritionally, they are comparable, both being excellent sources of vitamins and minerals.
Q: Do I really need to wash beet greens so thoroughly?
A: Absolutely! Beet greens are notorious for holding onto soil and grit due to their growth close to the ground. A thorough washing, as described in the preparation section, is crucial to prevent a sandy or gritty texture in your final dish.
Q: Can I use frozen beet greens for this recipe?
A: While fresh beet greens are recommended for the best flavor and texture, you can use frozen. If using frozen, you might need to adjust the cooking time slightly, likely reducing it, as they will already be blanched and partially cooked. Thaw them first and drain any excess water before adding them to the pressure cooker.
Q: What other seasonings work well with beet greens?
A: Beyond salt, pepper, and garlic, beet greens can be enhanced with a touch of red wine vinegar, lemon zest, a pinch of nutmeg, or even a sprinkle of crumbled feta cheese after cooking. For a richer flavor, you can sauté a bit of chopped onion or shallots in olive oil before adding the greens to a pan, though for pressure cooking, direct seasoning works best.
Embrace the full potential of your beets by enjoying both their roots and their nutrient-rich greens. This Ninja Foodi recipe makes it incredibly easy to prepare a healthy, flavorful side dish that will impress and nourish. Happy cooking!