Free Healthy Recipe - Pickled Beetroot

Dairy free, Low carbohydrate, Low fat, Low sugar

Copyright John Paul Urizar

With its high natural sugar content, beetroot does have a higher GI than many other vegetables but pickling it in vinegar or lemon slows the stomach's emptying process and the conversion of carbohydrate to glucose. Put simply, if you are concerned about your weight, don't avoid beetroot, try this recipe instead.

4 bulbs beetroot, washed but not peeled
3 litres water
½ cup water
10 whole cloves
pinch black peppercorns (approx 10)
½ tbsp rice malt

Cover the beetroot in water in a saucepan and bring it to the boil. Reduce the heat to simmer, cover and boil for approx 30 minutes or until the beetroot is tender (but not too soft). Drain and set aside until it's cool enough to handle.

Scrape the skin off the beetroot and cut it into quarters and place in 2 - 3 sterilised glass jars. Bring the vinegar to boil in a small pan with the bay leaves, cloves, peppercorns and rice malt. Fill the jar with the vinegar. Set aside to cool before securing with a lid.

Note : The beetroot will store unopened for several weeks in the pantry or opened in the refrigerator for a couple of weeks. It's best eaten a day or two after making to allow time for the beetroot to absorb the vinegar.

Makes 4 servings (serve = 1/2 jar)

Scale recipe to serves

Prep Time: 60 mins
Cooking Time: 10 mins
Ready in: 70 mins

Suitable for:
Dinner, Lunch, Side Dish
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Nutritional Information - Per Serve
Kj 70.6 kj
Calories 17 kcal
Total Carbohydrate 2.3 g
Total Protein 0.5 g
Fibre 0.6 g

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