A bold, deep-red sauce made with roasted beets, garlic, olive oil, and lemon. Packed with flavor and nutrients, this sauce supports circulation, liver function, and anti-inflammatory pathways.
Preparation Time
- Prep time: 10 minutes
- Cooking time: 40 minutes (roasting time)
- Total time: ~50 minutes
- Servings: 4 (yields ~1 cup)
Ingredients
- 2 medium beets (about 200 g), peeled and quartered
- 2 garlic cloves, peeled
- 2 tablespoons extra virgin olive oil
- Juice of 1/2 lemon
- 1 tablespoon water (adjust to texture)
- 1/4 teaspoon sea salt
- Optional: 1 tablespoon tahini for creaminess or 1/4 teaspoon cumin for warmth
Instructions
- Preheat oven to 400°F (200°C).
- Wrap beets and garlic cloves in foil with a small drizzle of olive oil. Roast for 40 minutes until soft.
- Let cool slightly, then place in a blender or food processor with lemon juice, olive oil, water, and salt.
- Blend until smooth, adjusting texture with more water if needed.
- Taste and adjust lemon or salt to preference.
Estimated Nutritional Value (Per 1/4 cup serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~90 kcal |
| Protein | ~1 g |
| Fat | ~7 g (mostly unsaturated) |
| Carbohydrates | ~7 g |
| Fiber | ~2 g |
| Folate | ~25% DV |
| Potassium | ~10% DV |
| Nitrates | Naturally occurring |
| Vitamin C | ~8% DV |
Health Benefits
1. Supports circulation and blood pressure regulation
Beets are rich in dietary nitrates, which help produce nitric oxide—improving blood flow and lowering blood pressure.
Reference: Siervo M et al. (2013). Inorganic nitrate and blood pressure. Hypertension.
2. Anti-inflammatory and immune support
Garlic offers allicin, a compound shown to reduce inflammation and support immune activity.
Study: Arreola R et al. (2015). Immunomodulatory effects of garlic. Journal of Immunology Research.
3. Liver detoxification and antioxidant defense
Beets contain betalains, compounds with antioxidant and liver-supporting effects.
Source: Clifford T et al. (2015). Potential benefits of beetroot supplementation. Nutrients.
Tips for Best Results
- Roast beets in foil to preserve moisture and flavor.
- Add tahini for a creamier version suitable for bowls or spreads.
- For a cold version, chill the sauce and use as a dip or salad dressing.
- Pairs well with grilled meats, falafel, quinoa, roasted vegetables, or whole grain wraps.
- Store refrigerated in a glass jar for up to 4–5 days.
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