11 Healthy Beetroot Recipes For Kids

Image: ShutterStock

Beetroot is a nutritious vegetable with several immune-boosting vitamins like A, B, and C.

It is also a rich source of minerals such as potassium and manganese. If your children get fussy to eat it, try some interesting beetroot recipes for kids that they will not refuse to have. The slightly sweet taste of beetroot blends well with most recipes and adds a pinkish hue to the dish. We bring you a few lip-smacking recipes that may make your child enjoy the vegetable so much that beetroot will soon become their favorite.

Nutritional Value Of Beetroot

Beetroot is a deep pinkish-colored fun vegetable filled with essential nutrients required for a child’s growth and development. Given below is the list of nutrients along with their content value per 100g of Beetroot (1):

Source: U.S. Department of Agriculture

11 Amazing Beetroot Recipes For Kids

Here are some mouth-watering beetroot recipes for kids you can prepare by adding several colorful foods, such as veggies, fresh/dried herbs, and other healthy ingredients.

1. Beet And Feta Burger:

You Will Need:

• 3 cups grated beets
• 1 onion
• 2 tablespoons of olive oil
• 2 garlic cloves
• 2 organic eggs
• 1 ½ cups rolled oats
• 7 ounces of feta cheese
• Handful fresh basil leaves picked
• 2 tablespoons of coconut or olive oil, for frying
• 1 pinch sea salt and black pepper
• Burger buns
• 1 tablespoon of mayonnaise
• Sliced avocado and tomato
• Lettuce leaves

How To:

1. Peel and grate the beets, garlic, and onion using a food processor with the grating blades attached.
2. Transfer the mixture to a large mixing bowl and add eggs, rolled oats and olive oil to it. Mix well.
3. Add feta cheese, salt, basil, pepper and stir to combine. Let the mixture set for 30 minutes, so that the oats soak up the liquid.
4. Shape the mixture into patties using the hands.
5. Grill the patties on the grilling pan or shallow fry with a little olive oil.
6. Toast the burger buns lightly and apply mayonnaise over it. Layer it with lettuce, avocado, patty, and tomato slices.
7. Once done, serve the burgers with homemade sauces/dips and refreshing drinks like lemonade to create a wholesome meal.

2. Beetroot, Onion And Mushroom Tart:

Image: Shutterstock

You Will Need:

• 100 grams of porridge oats
• 175 grams of wholemeal flour
• 100 grams of butter
• 3 large onions, sliced
• 100 grams of grated carrot
• 6 button mushrooms, sliced
• 3 medium beetroot, peeled and sliced
• 3 medium eggs
• 250ml milk

How To:

1. Heat the oven to 180 degrees C.
2. In a food processor, pulse oats, flour and butter until you get a crumb-like texture. Now add the carrot and continue to process until it forms a ball.
3. Rub the butter into the dry ingredients and press together until you get a ball.
4. Roll out mixture and line the tart cases with it. Chill in the refrigerator for a few hours.
5. In a shallow pan, cook the onions in oil for about 15 to 20 minutes. Add the sliced mushrooms and cook for a minute.
6. In the tart case, place the sliced beet and cover with the onion mixture.
7. Whisk the eggs, milk together, and season with salt and pepper.
8. Pour over the onion mixture and bake for 30 minutes or until the tart turns firm and golden. It is one of the best beet recipes for kids to enjoy the brilliant red color. Also, it is one of the best finger foods that can be served to young children and toddlers still learning self-feeding.

3. Beet Lemonade:

You Will Need:

• ¾ cup fresh lemon juice
• 2/3 cup granulated sugar
• ¼ cup finely grated raw beet
• 6 cups filtered water, divided

How To:

1. In a blender, blend sugar, lemon juice, grated beet and 1 cup of water for a minute or until you get a bright pink mixture.
2. Strain the mixture through a mesh strainer into a pitcher.
3. Add 5 cups of water to the pitcher and stir.
4. Add the sugar or lemon if required and serve chilled. Try this easy kid friendly beet recipes, your kid will love it!

Quick tip

Try creamy beetroot risotto with parmesan and thyme. The beetroot lemonade will be a nice beverage to the bright risotto.

4. Ginger Beet Sorbet:

Image: IStock

You Will Need:

• 1 cup water
• 1-6.5 ounce package of sweet baby beets Baby
• ½ cup granulated Sugar
• ½ teaspoon of fresh ginger, peeled and diced
• Zest of 1 orange
• 3 small sprigs of fresh thyme
• ¼ teaspoon of ground cinnamon
• 1 cup freshly squeezed orange juice
• 1 ½ tablespoon of honey

How To:

1. In a medium saucepan combine sugar, water, orange zest, thyme, beets, and ginger, and place the pan over medium heat.
2. Bring the mixture to boil, cover and let it sit for 30 minutes.
3. Pour the mixture into the blender along with the beets. Blend the mixture until you get a smooth puree.
4. Transfer the puree to a sealed container and refrigerate for around an hour.
5. In the meantime, combine honey, cinnamon and fresh orange juice in a small saucepan over low heat and whisk until the honey dissolves. Transfer the liquid to another sealed container and refrigerate for a few hours.
6. When both the mixtures have chilled, combine and whisk well.
7.  Process the liquid in the ice cream maker and once the sorbet if frozen, transfer to a freezer-safe container and chill overnight.

5. Beet Pancake:

You Will Need:

• 1 cup of all-purpose flour
• ¾ cup of whole-wheat flour
• 1 tablespoon of brown sugar
• 1 tablespoon of baking powder
• ¾ cup of beet puree
• ¼ cups milk
• 1 cup of plain Greek yogurt
• 1 egg
• 3 tablespoons of unsalted butter, melted butter
• 1 teaspoon of vanilla essence

How To:

1. In a bowl, sift whole wheat flour, all-purpose flour, sugar, baking powder and kosher salt.
2. In another bowl, add beet puree, milk, egg, butter, Greek yogurt and vanilla and mix well.
3. Add the dry ingredients to the wet ingredients and stir until well combined.
4. Grease a frying pan with oil and drop two tablespoons of pancake mixture into it.
5. Cook the pancake for 3 minutes and flip. Continue cooking for another 3 minutes and serve with honey or raspberry sauce. It is an easy to prepare beetroot recipe for kids to add to their plate.

6. Beet Hummus:

Image: Shutterstock

You Will Need:

• 1 large beet
• 1 can of chickpeas
• ¼ cup of tahini paste
• 2 lemons
• 4 oz. crumbled goat cheese
• 1 teaspoon of salt
• ¼ cup olive oil

How To:

1. Scrub and chop the beets into large cubes and bake at 400 degrees Fahrenheit for about 25 to 30 minutes.
2. In a food processor, combine beet, rinsed chickpeas, and juice of two lemons, goat cheese, tahini paste and salt. Pulse until well combined.
3. Pour the olive oil while the food processor is running. Blend until smooth.
4. Serve with seeded crackers, veggie sticks, or cold salad as a dip. It is an amazing beet recipe for kids and now your kid will definitely be a beet lover.

Jennifer, who hails from Philippines, recalls her picky eating habits as a child and offers a tasty dip recipe to introduce beetroot to children. She explains, “Beets are just one of those vegetables that are not forthcoming to children. The sight of beetroot on a youngster’s dinner plate is sure to be met with whines of disapproval. I have yet to meet an adult who liked their beets as a kid, most say they had a strong disdain for them. A cunning way of converting those opposed to beets into ardent disciples of the stuff is to make a dip out of them. Dips, I believe, are a great way to introduce people to certain flavors they are not previously accustomed to. They are non-confrontational and are usually accompanied by festive and celebratory connotations.

“Here is a simple recipe for Sumac Beetroot Dip, it is a basic beetroot dip seasoned with a dash of sumac. Roast beets and eschalots in an oven at 190°C for 40 minutes or until the beets are cooked. Remove the tray and let it cool for 15 minutes. Peel skin from beetroot and eschalots and dice into small pieces. Place all ingredients in a food processor and pulse until incorporated. Squeeze some lemon juice on top (optional) (i).”

7. Moist Chocolate Beet Cake:

You Will Need:

• 8 ounces of fresh beets
• 7 ounces of fine dark chocolate
• ¾ cup + 2 tablespoons of butter
• 1 cup+ 2 tablespoons of all-purpose flour
• ¼ cup of hot espresso
• 3 tablespoons of cocoa powder
• 1 ¼ teaspoon of baking powder
• 5 eggs
• 1 cup of superfine sugar
• Crème Fraiche to serve

How To:

1. Butter an 8-inch cake pan and line the base with parchment paper. Preheat the oven to 350 degrees Fahrenheit.
2. Cook the whole beets in water for 30 to 40 minutes. Drain and let them cook under water.
3. Now peel and slice the beets and puree in a food processor.
4. Melt chocolate in a double boiler. When it has melted completely, pour hot espresso over it.
5. Chop butter into pieces and add to the melted chocolate. Let it sit for a few minutes.
6. In another bowl, sift together cocoa, baking powder and flour.
7. Separate egg yolk from the egg, adds the egg yolk to the chocolate and beat well. Now add the beets.
8. Now gently add the whisked egg white and sugar to the chocolate mixture.
9. Lastly, fold in the cocoa and flour mixture.
10. Transfer the mixture to the cake pan and bake for 40 minutes.
11. Serve the cake with crème Fraiche.

8. Pasta In Beet Sauce:

Image: Shutterstock

You Will Need:

• 3 medium-sized beets, cleaned and diced
• 3 sprigs thyme
• 3 tablespoons of extra-virgin olive oil, divided
• 3 cloves of garlic
• 2 tablespoons of vermouth
• 1 tablespoon of balsamic vinegar
• ½ cup chicken or vegetable stock
• ½ cup freshly grated parmesan cheese, more for garnishing
• 1 teaspoon of sugar
• ¼ cup cream or milk
• ½ pound of pasta
• Coarse salt and freshly ground pepper
• Mint leaves, for garnishing

How To:

1. On a baking sheet, toss the beets with one tablespoon of oil, salt, pepper and thyme sprigs and roast for 40 minutes.
2. Transfer the beets to the food processor jar and add balsamic vinegar, vermouth, half cheese and two tablespoons of oil to it. Pulse until you get a smooth puree.
3. Transfer the beet to a saucepan and add cream and stock into it. Bring it to a simmer and add sugar, a pinch and remaining cheese to it. Simmer on the medium to low heat.
4. Cook the pasta according to package instructions and add to the sauce. Season and cook for a minute.
5. Garnish with mint leaves and serve.

9. Beet And Chocolate Brownie:

You Will Need:

• 2 large beets, peeled
• 2/3 cup sugar
• 3 large eggs
• 2/3 cup brown sugar
• ½ cup oil
• 2 teaspoons of vanilla extract
• 1 ¼ cup cocoa powder
• ½ teaspoon of sea salt
• ¾ cup all-purpose flour
• 1 cup chocolate chips
• 1 teaspoon of baking powder

How To:

1. In a saucepan, cover the beets with water and bring it to a boil. Reduce the heat and simmer the beets until they soften.
2. Drain the beets and puree them. You can even add a few teaspoons of water to get a smooth puree.
3. Preheat the oven to 350 degrees.
4. In a large mixing bowl, combine oil, sugar and eggs. Add the vanilla extract and puree and whisk to combine.
5. Now mix cocoa powder, flour, baking powder into the wet ingredients and mix again. Lastly, stir in the chocolate chips.
6. Line the baking pan with parchment and pour the batter in it.
7. Bake the brownies for 30 minutes or until the toothpick inserted comes out clean.

Quick tip

You can use dehydrated and powdered beetroot dust to garnish your brownies and make them look visually appealing.

10. Beet Chips:

Image: IStock

You Will Need:

• 3 medium beets, peeled and sliced thinly
• 4 cups high smoke peanut oil
• ½ teaspoon of ground coriander
• ½ teaspoon of salt
• ½ teaspoon of thyme

How To:

1. In a coffee grinder, grind thyme, salt, and coriander. Leave it aside for sprinkling.
2. In a pot, boil the oil between 320º – 375º C. Once the oil reaches the specified temperature, drop the beet slices one at a time. Do not crowd the pot.
3. Leave the beet slices in the oil for 2 to 3 minutes and take them out before the edges start turning brown. Thick beet slices may take a bit more time.
4. Drain the chips on the paper towel and sprinkle the coriander mix. Serve these delicious, healthy beet chips to your children as snacks or appetizers.

11. Beetroot Rolls:

Image: Shutterstock

You Will Need:

• 1 medium beetroot (grated finely)
• 1 medium potato (boiled and mashed)
• ¼ teaspoon salt
• ½ teaspoon minced garlic
• ¼ teaspoon white pepper powder
• ¼ teaspoon cumin powder
• 1 teaspoon lemon juice
• 1 ½ cup bread crumbs
• 1 large egg
• 2 tablespoon chopped cilantros
• Oil for frying

How To:

1. Mix grated carrot, beetroot, onion, and spring onion, toss in oil and microwave the mixture for three minutes
2. Add cumin powder, salt, and lemon juice with mashed potato.
3. Combine the beet-mix and potato-mix together
4. Shape the mixture into rolls and coat them in bread crumbs.
5. Heat oil in a frying pan and shallow fry the beetroot rolls.
6. Serve warm with tomato ketchup.

Infographic: Healthy Beetroot Dishes For Children

Besides the health benefits, beets provide your baby with a wonderful flavor and texture experience. The bright hue catches their attention and sparks your fussy eater’s interest. Go through this infographic to explore mouth-savoring beetroot dishes.

Illustration: Momjunction Design Team

Illustration: Healthy Beetroot Recipes For Kids

Image: Stable Diffusion/MomJunction Design Team

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Dr. Sonal DhemlaPhD

Dr. Sonal Dhemla, a gold medalist with four years of experience, is working with a pediatric hospital as a consultant dietitian/clinical nutritionist. She founded ‘Dr. Sonal’s Nutrittude’, a diet clinic specializing in child nutrition, complementary feeding, juvenile diabetes, celiac disease, autism, ADHD, Down syndrome, cerebral palsy, epilepsy, growth issues among children, different deficiencies, and much more.

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Sindusha MSMSc (Food & Nutrition)

Sindusha is a clinical nutritionist with over two years of experience in diverse fields of nutrition. She did her Masters in Food Science and Nutrition from Avinashilingam Institute for Home Science and Higher Education for Women and has qualified UGC-NET.

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Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

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Nida ShaikhBSc, PG Dip.

Nida holds a bachelor's degree in Zoology and a postgraduate diploma in Clinical Genetics and Medical Laboratory Techniques from Goa University. Before joining MomJunction, she worked as a laboratory technician. She began content writing during her college years and has been featured as a co-author in a children's short story compilation book.

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