Ahhh – this creamy beetroot pasta. I cannot tell you how much in love I am with it 🥰. In fact, when I was photographing it, it took me all the willpower not to abandon the shoot and simply eat it as it was smelling so nicely up from the table 😂.
I developed this recipe last year when we were on a skiing trip to Southern Tirol. We had beets that needed some attendance before they were going bad. I was so happy with the result that this has become a staple in our autumn and winter months – when beets are in season. In fact, you will likely see a lot more pasta recipes over the wintertime. There is something so comforting about them – nothing better than a big, old bowl of pasta – am I right 😉
This recipe calls for pre-cooked beets that you should easily get at the supermarket. If you do have fresh ones, you could cut them up and roast them in the oven until tender (takes about 50 minutes at 200 degrees Celsius) or, of course, steam them.
Why is this Creamy Beetroot Pasta good for you?
Albeit we are eating this in the form of pasta – red lentil pasta should only contain one ingredient: Red lentils. Lentils contain Folate, Iron, and Manganese. They are also a rich source of plant-based protein, as well as fiber. Lentils support your heart health, as the fiber decreases your “bad” cholesterol levels and thereby decreases your risk of cardiovascular diseases. The soluble fiber also allows your blood sugar levels to be stable and slowly releases the energy consumed. This is especially beneficial in people who struggle with their blood sugar levels (such as in people with Diabetes) but we can all benefit from this! The more stable we keep our blood sugar levels, the more energetic and sustained we feel!
I know it took me until my mid-twenties to start liking beetroot and to become “acquainted” with it. Beets are a root vegetable. They are high in Folate, Magnesium, Potassium, and Manganese. All of which help to calm your nervous system. In studies, beets have shown that they are a star in lowering blood pressure levels, thereby also protecting your heart. The nitrate found in beets may also enhance athletic performance by improving oxygen levels and the maximum time to exhaustion. The best way to receive this benefit is by drinking beet juice ca. 2 – 3 hours before training.
Onions are a prebiotic – meaning they allow good gut bacteria to feed off of them. They are high in Vitamin C, Potassium, and Vitamin B6 and B9, which help with red blood cell building, the body’s metabolism and the nervous system. Onions also contain antioxidants that help fight inflammation, triglycerides, and overall cholesterol levels. Again, this protects your heart, as this process may also decrease your blood pressure. Studies have shown that onions may also protect you from cancer, likely in the stomach and colorectal area. Last but not least, onions also help to control your blood sugar levels.
Miso is a fermented food, which means that it contains bacteria, which are beneficial for your gut health. It is originally made from a soybean paste and home to Japan. Due to Miso’s fermented state, it also improves your digestion and allows you to better absorb nutrients from the food you are eating. Studies have shown that Miso may also boost your immunity by keeping your gut healthy and thereby reducing the building of harmful bacteria.
How to adapt this recipe to your dietary requirements
This recipe is naturally gluten-free due to the lentil red pasta being used. You can easily make this recipe vegan by frying the onions and garlic in heat-stable vegan oil (such a coconut oil) and omitting the feta cheese on top. It will likely taste lovely with some cashew parmesan cheese (simply blend 1/4 cup (40 gr.) cashews with a 1/4 cup (15 gr.) nutritional yeast and add salt to taste). If you are paleo, you can swap the noodles for zucchini or sweet potato noodles. Unfortunately, Miso is not officially allowed as part of the paleo diet. There may be some exceptions due to its fermented state. If you are not eating Miso – omit this or you could swap it against a bit of liquid coconut aminos.
This recipe was inspired by one of my favorite German food bloggers (and fellow Northern light) – Heavenlynnhealthy’s Creamy beetroot and turmeric pasta sauce. And there you have it for this week. Let me know in the comments below and over on Instagram whether you tried this dish. Perhaps it will become a staple in your household as well 🤩. You can also sign up for my Newsletter to always be informed of the latest recipes coming out. 💫 Happy Cooking everyone 🤗.