Roasted Beets with Labneh and Chives

In this easy oven-roasted beets recipe, red and golden beets bake together until deliciously sweet and tender. You can keep it simple and serve this vegetarian side dish all by itself. Or dress up your roasted beets with creamy, cooling labneh and a sprinkling of fresh chives.

I often pair beet's sweet and earthy flavors in a salad with other sweet things like pears or citrus. But something very special happens when you allow colorful beets to take center stage, getting all the glory they deserve!

And there's no better way to coax the earthy sweetness of beets than by roasting them in the oven until their edges are perfectly caramelized. They need nothing more! But this easy oven roasted beets recipe, inspired by the Roasted Roots recipe on page 155 of my cookbook, takes the flavor up a notch with spicy Aleppo pepper, creamy labneh, and fresh herbs.

Store-bought labneh brings a tangy, cooling quality, which you'll want to spread over each bite. A sprinkling of snipped chives plays up the sweet and savory nature while adding freshness.

As a final touch, I dress the buttery-tender roasted roots in Apple Cider Vinaigrette with honey, which adds a zippy flavor and a nice glaze. It's a beautiful balance of rich, savory, sweet, creamy, tangy, and refreshing!

Ingredients for Oven Roasted Beets

You really only need three things to roast beets: olive oil, salt, and beets. But I like to dress it up a little with some optional embellishments. The result is an easy roasted beet recipe with a flavor and presentation that feels very special. You'll need:

• Beets: I love the color and flavor variety of mixing golden and red beets, with golden beets tending to be lighter and sweeter and red beets being a bit richer and more earthy.
• Kosher salt and black pepper enhance the flavor.
• Aleppo pepper adds a very mild kick.
• Apple Cider Vinaigrette is zippy and peppery, which balances the earthy sweetness of beets.
• Labneh is a thick strained yogurt that gives the beets a delicious creamy tang. The labneh is very much optional, but it's an easy addition and takes this recipe up a notch. You can even make your own labneh if you'd like to go the extra mile.
• Chives add a subtle onion flavor and an additional pop of color.

Ingredient Spotlight

Aleppo pepper, also known as halaby pepper, is a dried chili flake named after the northern Syrian city of Aleppo where it has been grown for centuries. It has a moderate heat that's quite a bit milder than your typical red pepper flakes. It also boasts a fruity, tangy, sun-dried complexity.

In this roasted beets recipe, Aleppo pepper gives the beets a very subtle spice with just a hint of citrusy tartness-the perfect complement to the beet's earthy notes and natural sweetness. But you can feel free to substitute with ground black pepper or red chili flakes.

• READ MORE: What Is Aleppo Pepper And How To Use It?
• TRY IT: You can find Aleppo Pepper in our shop and have it shipped straight to your door.

Swaps and Substitutions

This oven-roasted beets recipe is endlessly versatile. Tweak, adjust, and alter the recipe to fit what you have. Here are my recommended swaps:

• Beets: Though a variety of colors makes the plate pop, feel free to use just one or the other if you'd like.
• Aleppo pepper: Leave it off, or substitute with another dried ground chili like Urfa biber or red pepper flakes.
• Apple Cider Vinaigrette: For a vegan/honey-free version, substitute with Dijon Vinaigrette.
• Labneh: Leave it off, or substitute with Greek yogurt or crumbled goat cheese.
• Chives: Substitute with other tender green herbs, like parsley, dill, mint, or cilantro.

Are Beets Good For You?

In short: yes, beets are healthy! Beets are rich in essential nutrients, including potassium, magnesium, phosphorus, and vitamin C-see the USDA for the full nutritional breakdown.

They're also low in calories (about 44 calories per beet) but boast healthy antioxidants, namely betalains. A 2021 study published by the National Library of Medicine states, "Betalains have been proven to eliminate oxidative and nitrative stress by scavenging DPPH, preventing DNA damage, and reducing LDL."

How to Roast Beets

The short answer to how to roast beets is to peel and slice them into wedges, then coat with olive oil, sprinkle with salt, and roast in a 425degF oven, turning until tender (about 45 minutes).

Red beets will bleed color onto just about everything they touch, which is why we keep them separate for this recipe, but you can take a more casual approach with this oven-roasted beet recipe and toss them together if you prefer. The golden beets just won't be quite as golden. However, it's worth it to me to keep the two colors separated, and this is how I do it:

Season the Beets

• Get ready. Position a rack in the center of the oven and preheat the oven to 425degF. Line a sheet pan with aluminum foil (or use a nonstick).
• Season the golden beets. Trim off the tops and squiggly bits at the bottom of the golden beets, then peel and cut into 1 1/2-inch pieces. Add to a large bowl and drizzle with olive oil. Season with a pinch of salt and pepper (about 1/4 teaspoon each) and 1/2 teaspoon Aleppo pepper. Toss to coat well, then transfer to the sheet pan and arrange them in a single layer.
• Season the red beets. Trim, peel, and slice the red beets into 1 1/2-inch pieces. Add to the same bowl you used for the golden beets and add a drizzle of olive oil. Season with a pinch of salt and pepper (about 1/4 teaspoon each) and 1/2 teaspoon Aleppo pepper. Toss to coat well, then spread on the sheet pan in a single layer next to the golden beets.

Roast the Beets

• Roast. Roast the beets for 30 minutes, then use a pair of tongs to carefully turn them over and return them to the oven to roast for another 10 to 15 minutes, until they're quite tender and charred in some places.
• While the beets are roasting: Make the Apple Cider Vinaigrette. Mince 1 clove of garlic and add to a mixing bowl. Add 1/4 cup apple cider vinegar, 1 tablespoon honey, and 1 teaspoon Dijon mustard. Whisk to combine, then continue whisking as you drizzle in 1/2 cup olive oil. Season to taste with salt and pepper.
• Get the serving platter ready. If you're using the labneh, scoop it onto your serving platter and use the back of a spoon to spread it onto the platter in a mostly even layer with a few swoops and swirls.
• Dress, finish, and serve. When the beets are very tender and charred at the edges, transfer the golden beets to a mixing bowl and toss with enough apple cider vinaigrette to coat. Arrange on the serving platter on top of the labneh. Do the same with the red beets, layering the two colors together. Sprinkle on the minced chives and serve.

Ways to Mix It Up

This roasted beets recipe can easily turn into a roasted whatever's-in-my-fridge recipe. You can also dress it up with some herbs and such. Here are some ideas:

• Make herbed labneh: Whisk in minced garlic cloves, and chopped fresh herbs like parsley, oregano, and tarragon. Add richness with a drizzle of olive oil and season to taste with lemon juice, salt and pepper.
• Add other vegetables: I often make this same recipe with Yukon gold potatoes and carrots-simply peel and cut them to be the same size as the beets. Or use other starchy vegetables you have on hand, like turnips or butternut squash.

What to Serve with Roasted Beets

These roasted beets are sweet and rich, so they go very well with lighter meats or fish. Throw them in your oven while you make Lemon Garlic Chicken. Or Roast Halibut at the same time-just throw the halibut in the oven in the final 15 minutes.

For a satisfying vegetarian meal, serve with a hearty protein-packed salad, like Balela or Mediterranean Chickpea Salad.

Browse all Mediterranean recipes.

Visit Our Shop.

The post Roasted Beets with Labneh and Chives appeared first on The Mediterranean Dish.

Frequently Asked Questions

What are some of the principles that underlie the Mediterranean diet?

The Mediterranean diet is a lifestyle choice known for focusing on healthful and nutritious food choices and regular physical activity. The Mediterranean diet emphasizes whole foods, fruits, vegetables and legumes. It also includes moderate amounts of dairy products and meats. It encourages moderate consumption of red wines. The basic principles of a Mediterranean diet are:

1. Consume primarily plant foods including fruits and veggies, whole-grain bread, cereals, beans (legumes), and seeds. You can also eat yogurt (preferably low fat) and small amounts (at most twice per week) of lean poultry or red beef. There are very few fried foods.
2. When possible, choose fresh ingredients over prepackaged processed foods.
3. Use herbs instead of salt to enhance your meals.
4. You can incorporate physical activity into your day, such as going for a walk after dinner and taking part in a class.
5. Enjoy sharing meals with loved ones and enjoy the shared experience of cooking together.
6. You can practice mindful eating by paying more attention to the textures, flavors, and smells in your food. This will enable you to recognize when you're full and satisfied.

How do I get started on the Mediterranean Diet?

Get started on the Mediterranean diet by stocking up your kitchen with fresh fruits and veggies. This could mean that you prepare different vegetables and protein every week, which can then be used in recipes the following day. Whole grains such as quinoa, millet, and oat-groats are great alternatives to refined grains. For added flavor and nutrition, healthy fats such as olive oil and sesame should be included in meal preparation. Seasonings such as garlic, basil, oregano and turmeric are great additions to your meals. They also help to reduce the amount of sugar and salt.

What foods are prohibited on the Mediterranean diet?

The Mediterranean diet does not include certain food groups such as processed foods and unhealthy fats. Some foods should be avoided in order to preserve the health benefits. While these foods may be acceptable as part of a healthy diet plan, it is not recommended that you consume them all the time.

The Mediterranean diet prohibits whole-grain breads as well as starches, including white bread, sugary cereals, breads made from refined flours, and any other high-processed baked goods. These items are quickly absorbed into your system as sugars and may lead to blood sugar spikes that cause weight gain over time. Additionally, they have few vitamins and minerals to offer compared to whole grain options like quinoa or millet.

Other forms of sugar fall into this category as well; limit your intake of sweetened drinks - including soda, tea with added sugars, and juices - as these won't support weight management or healthy nutrient profiles.

It is best to avoid red meats and processed foods in Mediterranean-style meal plans. Red meats and processed foods are high in saturated fats, which raises cholesterol levels and increases the risk of developing heart disease. Nitrates found in processed lunchmeat can raise cancer risks because they are linked to cell damage responses and may be harmful to cells. Avoid eating dairy products as they can contain high amounts of saturated fats.

According to nutrition experts, fish should not be eaten more than three times per week.

Can I drink alcohol while on the Mediterranean diet

It is possible to drink moderate quantities of alcohol in the Mediterranean diet. This drinking style should be limited to 1 glass daily for women and 2 for men. Drinks that are suitable include beer, dry wines, and spirits made from natural ingredients, such as vodka, whiskey, brandy, and gin. Heavy spirits like cocktails should be avoided due to their high sugar content. Incorporating water or herbal teas into your daily diet can help you stay hydrated and reduce your desire for sugary drinks.

Can the Mediterranean Diet even be vegetarian?

Yes, vegetarians can follow the Mediterranean Diet. To follow this eating pattern, vegetarians can avoid meat, poultry, and fish. The Mediterranean Diet offers many plant-based protein options, including legumes as well as nuts and seeds. If necessary, healthy fats like olive oil and olives are added to help make up for the lack of protein. You can also incorporate alternative dairy sources like tofu and soy yogurt to get vitamins and minerals, while still following a vegetarian diet. Some other ideas may include mashing beans over toast, adding nuts and seeds over salads or bowls, having hummus with vegetables for snacks throughout the day, or replacing ice cream with frozen banana slices for dessert options!

What can I do to lose weight with the Mediterranean diet?

It is possible to lose weight by following the Mediterranean Diet. The diet's focus on whole foods such as vegetables, fruits, and legumes, and quality fats like olive oil can help reduce calorie intake and provide essential nutrients for overall health and wellness. You can lose weight by including physical activity in your diet. If you have the right mindset, it is possible to reduce high-fat processed foods, red meat, and added sugars.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal will be allowed in the Mediterranean Diet. Whole grains such as oats can be a good source for dietary fiber, iron, and magnesium. They can be served with blueberries and nuts, as well as savory ingredients such eggs and cheese. Oatmeal is also versatile and can help make a healthy breakfast. Oatmeal can be added to smoothies, used as a topping in protein bars or simply eaten plain with almond butter and various toppings like cinnamon, gojiberries and chia seed. Many countries in the Mediterranean region are fondly familiar with oatmeal, and many believe they can be used with this type of diet.

Statistics

• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)

External Links

[TAG29]

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

[TAG32]

• Primary Prevention of Cardiovascular Disease with a Mediterranean Diet

[TAG34]

• Mediterranean Diet

[TAG36]

• American Heart Association


• What is the Mediterranean Diet and how does it work? American Heart Association

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

The Mediterranean diet is a great way of improving your overall health, and quality of living. This eating approach emphasizes the inclusion of healthy fats, wholegrains, legumes, fresh fruit and vegetables in everyday meals. This can help you achieve better health such as better blood cholesterol, better glucose control, reduced risk of developing certain types or cancers, better cardiovascular health, enhanced cognitive function and better weight management. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

1. Stop eating high-calorie snacks like chips and start substituting for healthy vegetables like hummus, hummus appetizers, or other traditional greens and bean dishes.
2. Learn how to add spices or other sources of nuts, fruits and vegetables to your diet.
3. Incorporate grains, legumes, high-fiber foods, and other items that will increase your satisfaction after meals.
4. For added nutrition, consume moderate amounts of yogurt, cheese, milk, and milk throughout your day.
5. Olive oil should be used as the main cooking fat, instead of other oils.
6. You can also enjoy a glass or two of red wine for a complete Mediterranean experience.

One can make changes in their daily meal plans to be Mediterranean-friendly. It is possible to reap the health benefits of Mediterranean food and still enjoy it. Combined with regular averagely vigorous physical activity, one could see even more significant increases in short-term results along with long-term positive impacts on body composition and overall status/health benefits, including chronic disease prevention.

Resources:

[TAG39] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG40] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG41] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG42] CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the

[TAG43] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG44] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG45] The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

[TAG46] If a Google search is any indication, these are the 12 most frequently asked questions that people have about the Mediterranean diet. And if you’re interested

[TAG47] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG48] There’s new evidence that a Mediterranean diet can sharply reduce your chances of developing dementia even if you have a genetic risk for it. NBC medical

[TAG49] Chair: Dr. Alexandros Haliassos, Maria Pagoni 3:05 pm - 3:25 pm Targeting molecular therapies to lung epithelial cytosols: targeted microbial exosome

[TAG50] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG51] 💡 Want to eat the #mediterraneandiet, but are not quite sure you how?? Then you're in the right place!! ⚡️ I've got you covered ⚡️ In this video, I'll

[TAG52] In this video, we're going to explore the hidden truth about metabolic syndrome. We'll discuss the signs and symptoms of metabolic syndrome, and discuss the

[TAG53] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG54] How I was able to completely reverse my diabetes, go medication free, and how almost anyone can do the same with a blue-zone vegan lifestyle. Week 4 of my

[TAG55] Join us for a whirlwind tour of nutrition with our latest YouTube Shorts! 🌱💫 In just 60 seconds, discover the superpowers of 6 healthy seeds you should be

[TAG56] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG57] Mediterranean Diet Tips

[TAG58] My weight loss diet recipe | Healthy diet | Healthy Breakfast

[TAG59] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG60] If you want a free guide to help you start the Mediterranean Diet take a look at https://www.mediterraneandietguidelines.com/ 🌅🍳 Embark on a Mediterranean

[TAG61] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG62] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of