How to Cook Beet Greens Fresh from the Garden

Cooking fresh beet greens straight from the garden is one of the first meals home gardeners enjoy in early summer. Not only are fresh beet greens tender and sweet, they provide a host of nutritional benefits as well. Like other leafy green vegetables, beet greens are high in iron, vitamin A, C and K, and provide a good source of vitamin B and trace minerals.

According to NutritionData, a one-cup serving of cooked beet greens contains a mere 39 calories and provides 220% of the Recommended Value of Vitamin A, 60% of vitamin C, and a whopping 871% of vitamin K. Total carbohydrates of 7.9 grams is offset by 4 grams of fiber, with a glycemic index of 4, making beet greens an excellent choice for diabetics or those with concerns with blood glucose levels. The overall nutrition completeness score, which represents the balance of nutrients in a food on a range from zero to 100, is 92.

It's no wonder these tender morsels have earned a place of respect in country gardens.

For the best flavor and texture, harvest beet greens when they are 4 or 5 inches high. If allowed to grow taller, greens can still be harvested and cooked, but stems become stringy and leaves toughen. Many gardeners sow beet seed thickly and thin to the desired spacing in late spring or early summer, eating the thinned beets as greens and allowing others to mature into large beets. Alternately, outside leaves can be cut and cooked as greens. New leaves will continue to grow to replace them.

Pull the young beet greens from the soil and shake to remove excess soil. Roots may be swollen slightly but at this stage, the beet typically appears long and slender. Small hair roots may protrude from the beet.

Wash the beet greens under cold running water removing soil from the roots. Tiny hair roots can be removed by hand or trimmed with a knife, but the main root should remain on the leaves.

Inspect the leaves or any signs of insects or insect damage. Light spots that appear yellowish or white may indicate insects inside the leaf. Remove any damaged leaves and discard. Wash beet green leaves in cold water to remove any soil or other residue.

Heat water to boiling in a large kettle. Place the beet greens into the boiling water and return to a boil. Beet green shrink similar to spinach. A large two-quart kettle filled with fresh beet greens will produce 2 to 3 cups of cooked greens.

Reduce heat and simmer until the beet greens are tender. Young beet greens cook quickly, but as they mature, they require a longer cooking time. Check beet greens in 5 minutes with a taste test.

Strain the beet greens and serve piping hot with a pat of butter. Add salt and pepper to taste, if preferred.

If the beet greens have small beets attached, squeezing the beet with your fingers will slip the beet free of the outer peel, revealing a tender beet that melts in your mouth.

Once you eat fresh beet greens from the garden, you will understand why country gardeners savor these delicious tender greens as the first real taste of fresh garden vegetables in late spring or summer. Often served with potatoes and meat or poultry, beet greens seize the place of honor with their sweet flavor and tantalizing aroma.

Sources:
NutritionData. Beet Greens, Cooked, Boiled, Drained Without Salt
Vitamin K: Another Reason to Eat Your Greens. USDA