Introduction

If you’re looking for a vibrant, nutrient-dense side dish that’s both unique and delicious, this Gluten-free Puréed Beets With Yogurt and Caraway is a perfect choice. Beets bring a naturally sweet, earthy flavor that pairs beautifully with the tanginess of yogurt and the warmth of caraway seeds. This dish is as visually stunning as it is flavorful, featuring a rich, deep-red hue that brightens up any meal. Not only is this recipe gluten-free, but it’s also vegetarian, making it a versatile option that fits a variety of dietary needs.

Beets are packed with essential vitamins, minerals, and antioxidants, including folate, potassium, and iron. Their vibrant color comes from betalains, powerful antioxidants known to support detoxification and reduce inflammation. Combined with the probiotic-rich yogurt, which promotes gut health, and the aromatic caraway seeds, which aid in digestion, this puréed beet dish is as nutritious as it is delicious.

Whether you’re looking for a new way to enjoy beets, or you’re searching for a healthy and easy-to-prepare side dish, this Puréed Beets With Yogurt and Caraway offers a unique flavor profile that’s both satisfying and refreshing. Perfect for family dinners, holiday spreads, or as a standalone dip for appetizers.

Ingredients

For the Purée:

  • 4 medium-sized beets, scrubbed and peeled
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 teaspoon ground caraway seeds
  • 1/2 cup Greek yogurt (plain, full-fat or low-fat)
  • 1 tablespoon lemon juice

For Garnish:

  • 2 tablespoons Greek yogurt (drizzled)
  • 1 teaspoon olive oil (drizzled)
  • Fresh parsley or dill, chopped (optional)
  • Extra caraway seeds for sprinkling

Step-by-Step Instructions

1. Prepare the Beets

Start by scrubbing and peeling the beets. You can wear gloves during this process to avoid staining your hands with the beet juice. Cut the beets into quarters to help them cook faster.

2. Cook the Beets

In a medium pot, place the quartered beets and cover with water. Bring to a boil over medium heat, then reduce the heat to a simmer. Let the beets cook for about 30-40 minutes, or until they’re tender enough to be pierced with a fork. Drain and allow them to cool slightly.

3. Blend the Beets

Once the beets are cool enough to handle, transfer them to a blender or food processor. Add the olive oil, salt, black pepper, and ground caraway seeds. Blend until the mixture is smooth and creamy, pausing to scrape down the sides as needed.

4. Add the Yogurt and Lemon Juice

Once the beets are fully puréed, add the Greek yogurt and lemon juice to the blender. Blend again until the yogurt is fully incorporated, giving the purée a rich, velvety texture. Taste and adjust seasoning as needed.

5. Serve and Garnish

Transfer the puréed beets to a serving bowl. Drizzle with additional Greek yogurt and olive oil for added richness. Sprinkle with fresh parsley or dill, if desired, and a few extra caraway seeds for a touch of crunch and flavor.

Tips for Success

Choose Fresh Beets:
For the best flavor, choose firm, fresh beets with smooth skin. Older beets can be tougher and more fibrous, which may affect the texture of your purée.

Don’t Overcook the Beets:
Be careful not to overcook the beets, as they can become mushy. You want them tender but not falling apart. If you prefer a slightly more textured purée, you can leave a few small chunks of beet instead of blending it completely smooth.

Balance the Flavors:
The sweetness of the beets contrasts nicely with the tanginess of the yogurt and the earthiness of the caraway seeds. If you find the flavor too sweet, a bit more lemon juice can add acidity to balance it out.

Recipe Variations

Roasted Beets Version:
For a deeper, caramelized flavor, you can roast the beets instead of boiling them. Simply toss them in olive oil and roast at 400°F (200°C) for about 45 minutes, or until tender. Then proceed with the recipe as directed.

Vegan Option:
To make this dish vegan, simply swap the Greek yogurt for a dairy-free alternative, such as coconut yogurt or almond yogurt. This will give you the same creamy texture while keeping the dish plant-based.

Spiced Beet Purée:
If you’re a fan of bold flavors, consider adding a pinch of ground cumin or coriander along with the caraway seeds. These spices complement the earthy flavor of the beets while adding a bit of warmth to the dish.

Beet Hummus:
For a fun twist, you can turn this purée into beet hummus by adding a can of drained chickpeas and a clove of garlic. Blend until smooth and serve as a dip with pita chips or fresh veggies.

Serving Suggestions

This Puréed Beets With Yogurt and Caraway is incredibly versatile and can be served in a variety of ways:

As a Side Dish:
Serve alongside roasted meats, grilled chicken, or fish for a colorful and nutrient-packed side dish. The sweetness of the beets pairs especially well with savory main dishes.

Dip for Appetizers:
Transform this purée into a dip for appetizers by serving it with pita chips, sliced cucumbers, or carrot sticks. It’s a great addition to any party platter or as a starter for a dinner party.

Spread for Sandwiches or Wraps:
Use this purée as a spread in sandwiches or wraps for a healthy, flavorful alternative to mayo or other condiments. It adds a pop of color and flavor that will make your lunch extra special.

Topping for Toast:
For a unique breakfast or snack, spread the puréed beets on a piece of toasted gluten-free bread. Top with avocado slices or a soft-boiled egg for a nutrient-dense meal.

Storage and Reheating Instructions

Storing Leftovers:
You can store leftover Puréed Beets With Yogurt and Caraway in an airtight container in the refrigerator for up to 4 days. The flavors will continue to meld as it sits, making it even more delicious the next day.

Freezing the Purée:
If you want to make this dish ahead of time, you can freeze the beet purée for up to 3 months. Thaw it overnight in the fridge before serving. Stir in the yogurt just before serving, as freezing can change the texture of yogurt.

Reheating Instructions:
To reheat the purée, warm it gently in a saucepan over low heat, stirring frequently. You can add a little extra yogurt or olive oil to restore the creamy texture if it becomes too thick.

Nutritional Information (Per Serving)

  • Calories: 150
  • Total Fat: 8g
  • Saturated Fat: 2g
  • Carbohydrates: 16g
  • Fiber: 4g
  • Sugars: 8g
  • Protein: 5g
  • Sodium: 220mg

This beet purée is packed with antioxidants, vitamins, and minerals. The beets offer a natural sweetness, while the yogurt provides a dose of probiotics, making it both delicious and nutritious.

Cost Estimation

Approximate Cost per Serving: $1.20

Beets are relatively inexpensive, making this dish budget-friendly. Greek yogurt and caraway seeds are also affordable pantry staples, and with just a few ingredients, you can create a stunning side dish without breaking the bank.


Love healthy gluten-free side dishes? Check out our recipe for Gluten-Free Endive, Apple, and Kasha Salad for another colorful and nutritious option.

Learn more about the health benefits of beets here.