10 Healthy and Delicious Beetroot Recipes for Toddlers and Kids

Getting kids to eat healthy food can be quite challenging, especially when it comes to vegetables. One nutrient-rich superfood for kids is beetroot, which is not only rich in vitamins and minerals but also has low-fat content. Additionally, beetroot contains powerful antioxidants that protect our body’s cells from damage by free radicals and help prevent cancer. However, if you show beetroot to your child, he will probably wrinkle his nose in dislike. To make it more appealing, here are some delicious beetroot recipes for kids that will help you sneak this superfood into their meals without fuss.

Simple and Savoury Beetroot Recipes for Your Child to Eat and Relish

Here are some simple and savoury beetroot recipes for children that they will enjoy:

1. Beetroot and Carrot Soup

This is a simple, yet delicious beetroot recipe for toddlers. It is full of nutrients and toddlers will love the taste.

Ingredients

• 1 medium-sized carrot
• 1 small-sized beetroot (washed and peeled)
• Finely chopped garlic
• A pinch of pepper powder
• Salt to taste
• ¼ teaspoon cumin seeds
• Water as required
• 1 teaspoon butter

How to Prepare

1. Dice carrot and beetroot into small-sized cubes.
2. Pressure cook them on a medium flame for 2 to 3 whistles by adding water and salt.
3. Once it is cooked, blend it to make a fine paste.
4. Now, melt butter in a pan on a low flame, add cumin seeds and chopped garlic and sauté for a minute.
5. Add carrot-beetroot paste along with salt and pepper.
6. You can add more water and bring it to a boil if it is too thick.
7. Turn off the flame once done.
8. Kids will love beetroot juice too, so you can try out a beetroot juice recipe for kids!

2. Beetroot Puris

Beetroot puris are made by many moms to sneak in nutrition and are a popular Indian beetroot recipe for toddlers. Your little one will enjoy eating pink and purple puris.

Ingredients

• 2 cups whole wheat flour
• 180 grams of peeled and chopped beetroot
• Water as required
• Oil for deep frying
• ½ teaspoon of grated ginger
• 2 tablespoons semolina
• ½ teaspoon fennel seeds
• Salt to taste

How to Prepare

1. Put chopped beetroot, ginger, and fennel in a blender and grind to get a smooth puree without using water.
2. Mix wheat flour, semolina, and 1 teaspoon of salt in a bowl and add beetroot puree to it.
3. Using very less water, knead all the ingredients to make a dough. Set aside for ½ an hour.
4. Next, roll little balls of dough into puris, and deep fry them in hot oil to get delicious beetroot puris.
5. Place the hot puris on kitchen paper towels to remove excess oil. Serve warm with potato gravy.

3. Beetroot Parathas

This is one of the scrumptious beet recipes for kids that your little one will surely relish!

Ingredients

• 2 cups whole wheat flour
• Ooil
• Salt to taste
• Water as required
• 300 g beetroot (grated),
• 1 teaspoon dry mango powder
• ½ teaspoon garam masala powder

How to Prepare

1. Knead the wheat flour into roti dough with salt, water and a teaspoon of oil.
2. Add oil to a heated pan and sauté the grated beetroot for 5 minutes.
3. Add dry mango and garam masala powder.
4. Take a medium-sized ball of dough and roll it into a flat roti.
5. Make a small-sized ball of the beetroot filling and place in the middle of the roti.
6. Fold the sides of the roti over this ball, pleat the edges together and flatten it.
7. Roll this stuffed dough ball into a circular paratha. Put this on a heated pan, add a few drops of oil around the edges and cook both sides of the paratha well.
8. Serve warm with raita or gravy.

4. Beetroot Dosas

Beetroot for kids as breakfast food is a great idea as the nutritious vegetable will provide your little toddler with enough energy to keep him active all day.

Ingredients

• 2 to 3 cups of dosa batter
• 1 medium-sized beetroot (grated)
• 4-5 cloves of garlic
• Salt to taste
• Water as required

How to Prepare

1. Put the grated beetroot, garlic cloves and a pinch of salt into a blender to get a smooth puree without using much water.
2. Add this beetroot paste to the dosa batter and mix well. Allow this to rest for 10 minutes.
3. Spread a teaspoon of oil on a heated pan.
4. Using a ladle take the batter and spread it into a circular shape on the pan.
5. Add 2-3 drops of oil around the edges of the dosa so that the dosa cooks well.
6. Turn the dosa around and cook the other side for a few seconds.
7. Remove from the pan and serve dosa warm with tomato or mint chutney.

5. Beetroot Pulao

 Beetroot rice for kids is nutritious as well as delicious. Kids will love the attractive pink colour of the dish, too.

Ingredients

• 1 cup Basmati rice (soaked for 20 minutes)
• ¾ cup finely chopped beetroot
• 3 tablespoons green peas
• 1 teaspoon ginger-garlic paste
• 1 small onion (chopped)
• Coriander leaves to garnish
• A handful of mint leaves
• Water
• Salt to taste
• Oil
• ¼ inch cinnamon
• 1 cardamom
• 2 cloves
• 1 bay leaf

How to Prepare

1. Heat oil in a pressure cooker and add the spices and bay leaf. Sauté for a minute and add onions and cook for another minute.
2. Add ginger garlic paste and mint leaves. Sauté for another 2 minutes.
3. Add the rice to this and fry for a minute.
4. Add 2 cups of water and salt to taste and bring it to a boil.
5. Close the cooker with its lid and cook it for 2 whistles.
6. Turn off the heat, open after some time and mix well with a fork.
7. Serve the beetroot pulao rice warm.

6. Beetroot Carrot Raita

This raita recipe containing beetroot is mouth-watering and your kid will never say no to beetroot carrot raita again.

Ingredients

• 2 cups thick yoghurt
• 1 medium beetroot (grated),
• Medium-sized carrot (grated)
• 1 dry-roasted teaspoon cumin powder
• 1 teaspoon black salt
• Chopped coriander to garnish

How to Prepare

1. Add grated carrot and beetroot to the yoghurt along with black salt and cumin powder.
2. Mix well until it turns pink.
3. Garnish with chopped coriander and serve the raita chilled.

7. Beetroot Cutlets

These crispy beetroot cutlets make for a healthy snack or lunchbox option for kids.

Ingredients

• 2 medium-sized beetroot (boiled and mashed)
• 1 boiled potato (mashed)
• 1 tablespoon bread crumbs
• ½ teaspoon cumin powder
• ½ teaspoon garam masala
• Salt to taste
• Oil for shallow frying

How to Prepare

1. Mix mashed beetroot, potato, bread crumbs, cumin powder, garam masala, and salt in a bowl.
2. Shape the mixture into small cutlets.
3. Heat oil in a pan and shallow fry the cutlets on both sides until golden brown.
4. Serve warm with ketchup or chutney.

8. Beetroot Idli

Add a twist to the traditional South Indian breakfast with these colorful beetroot idlis.

Ingredients

• 2 cups idli batter
• 1 small beetroot (grated)
• Salt to taste
• Oil for greasing

How to Prepare

1. Mix grated beetroot into the idli batter and add salt.
2. Grease the idli molds and pour the beetroot batter into them.
3. Steam the idlis for 10-15 minutes.
4. Serve warm with coconut chutney.

9. Beetroot Pancakes

These vibrant beetroot pancakes are a fun breakfast option for kids.

Ingredients

• 1 cup whole wheat flour
• 1 small beetroot (pureed)
• 1 tablespoon honey
• 1 teaspoon baking powder
• 1 egg (optional)
• Milk as required

How to Prepare

1. Mix flour, beetroot puree, honey, baking powder, and egg (if using).
2. Add milk to make a smooth batter.
3. Pour a ladle of batter onto a heated pan and cook until bubbles appear.
4. Flip and cook the other side. Serve with honey or syrup.

10. Beetroot Hummus

This bright beetroot hummus can be served with pita bread or as a veggie dip.

Ingredients

• 1 medium beetroot (roasted and peeled)
• 1 can chickpeas (drained)
• 2 tablespoons tahini
• 1 clove garlic
• Juice of 1 lemon
• Salt to taste
• Olive oil

How to Prepare

1. Blend roasted beetroot, chickpeas, tahini, garlic, lemon juice, and salt into a smooth paste.
2. Drizzle olive oil on top and serve with bread or veggies.

FAQs

1. Can beetroot cause allergies in kids?

Though rare, some children may develop an allergic reaction to beetroot. Symptoms can include skin rashes, itching, or digestive issues. It’s best to introduce beetroot gradually and monitor any signs of an allergy.

2. Does beetroot affect the colour of a child’s urine or stool?

Yes, consuming beetroot can sometimes cause a reddish or pink tint in a child’s urine or stool. This is completely harmless and is due to the pigments in beetroot called betalains.

3. How much beetroot should kids consume daily?

While beetroot is nutritious, it’s best to serve it in moderation. A small serving of beetroot, around 2-3 tablespoons, a few times a week is sufficient for kids to reap its health benefits.

These were some lovely and delicious beetroot recipes for toddlers. Beetroot is a healthy and nutritious food for toddlers and kids. Your kid will not like eating it raw, but if you try these delicious recipes, you never know these dishes might become your little one’s favourites.

References/Resources:

1. 10 Healthy Reasons to Brighten Your Meals with Beets; Food Revolution Network; https://foodrevolution.org/blog/benefits-of-beets/

2. 5 Health Benefits of Beets; Cleveland Clinic; https://health.clevelandclinic.org/the-health-benefits-of-beets/

3. Clifford. T, Howatson. G, West. D, Stevenson. E; The Potential Benefits of Red Beetroot Supplementation in Health and Disease (Nutrients); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/; April 2015

4. Chen. L, Zhu. Y, Hu. Z, Wu. S, Jin. C; Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity (Food, Science & Nutrition); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8565237/; November 2021

5. Mirmiran. P, Houshialsadat. Z, Gaeini. Z, Bahadoran. Z, Azizi. F; Functional properties of beetroot (Beta vulgaris) in management of cardio-metabolic diseases (Nutrition & Metabolism); BMC; https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-019-0421-0; January 2020

6. Beets, raw; U.S. Department of Agriculture ; https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients

7. Beets, raw; nutritionvalue.org; https://www.nutritionvalue.org/Beets%2C_raw_nutritional_value.html

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