Beet stalks are completely edible and surprisingly versatile. Those colorful red and pink stems you’ve been tossing in the compost can be sautéed, pickled, blended into pesto, or added to soups. They taste mildly earthy and slightly sweet, with a texture similar to chard stems (beets and chard are actually the same species).
Sauté Them Like Chard
Sautéing is the simplest way to use beet stalks, and it takes under 10 minutes. Chop the stems into half-inch pieces, heat olive oil in a skillet over medium-high heat, and cook them with garlic and a pinch of red pepper flakes for 6 to 8 minutes, until they soften and their color fades slightly. If you have the leafy greens still attached, add those in the last 2 to 3 minutes since they wilt quickly. A squeeze of lemon at the end brightens the whole dish.
The stems hold up well in stir-fries, frittatas, and grain bowls too. Their mild flavor pairs with almost anything, and the vibrant pink color stays eye-catching even after cooking. Treat them the way you’d treat the thick ribs of rainbow chard: they need a head start before you add the tender leaves.
Pickle Them for a Crunchy Condiment
Pickled beet stalks are sweet, tangy, and brilliant magenta. They work as a side, a sandwich topper, or a cocktail garnish. For a quick refrigerator pickle, cut the stalks into 4-inch lengths, pack them into a jar, and pour warm brine over the top. A standard brine ratio from the National Center for Home Food Preservation uses 4 cups of 5% vinegar to 2 cups of water with 1½ teaspoons of pickling salt. You can add sugar to taste along with whole spices like mustard seed, coriander, or black peppercorns.
Refrigerator pickles are ready in about 24 hours and keep for several weeks. If you want shelf-stable canned pickles, follow a tested canning recipe to ensure proper acidity.
Blend Them Into Pesto or Sauces
Beet stalk pesto is a great zero-waste option. Roughly chop about 4 cups of beet greens and stems, then blend them with half a cup of nuts (pine nuts and walnuts both work), a few cloves of garlic, a quarter cup of olive oil, parmesan or a vegan substitute, and salt. A handful of fresh basil or parsley rounds out the flavor. The result is an earthy, vibrantly colored sauce that works on pasta, spread on toast, or stirred into risotto.
You can also simmer chopped beet stalks into tomato sauce or blend them into smoothies. The stems add body and a subtle sweetness without overpowering other ingredients.
Add Them to Soups and Braises
Beet stalks soften nicely in liquid, making them a natural fit for soups, stews, and braises. Dice them and add them early in the cooking process alongside onions and carrots. They work especially well in borscht (naturally), minestrone, or any bean soup where you want extra color and a hint of sweetness. In longer braises of 30 minutes or more, the stems break down almost completely and meld into the dish.
Cleaning and Storing
Beet stalks tend to trap dirt in the crevices where they meet the leaf. The best method is to swish them in a bowl of cool water for a few minutes, letting the soil settle to the bottom, then rinse each stalk under running water. Don’t wash them until you’re ready to use them, since moisture speeds up decay.
If you’re not cooking the stalks right away, separate them from the beet root as soon as you get home. Left attached, the greens pull moisture from the root and both deteriorate faster. Wrap the stalks loosely in a damp paper towel, place them in a plastic bag, and refrigerate at or below 41°F. They’ll stay fresh for 7 to 10 days.
Nutrition Worth Knowing
Beet leaves and stalks are rich in dietary nitrates, the same compounds that make beet root popular among athletes. Beet leaves actually contain higher nitrate concentrations than the roots themselves, with fresh leaf levels averaging around 439 mg/kg and ranging up to 1,250 mg/kg depending on growing conditions. Dietary nitrates support healthy blood pressure and circulation by helping blood vessels relax.
There’s one caveat worth noting. Beet leaves are a high-oxalate food, with total oxalate levels ranging from about 722 to 1,909 mg per 100 grams of leaf tissue. That’s significantly higher than most other vegetables, including the beet root itself (which ranges from 95 to 171 mg per 100 grams). If you’re prone to calcium oxalate kidney stones or have been advised to limit oxalate intake, beet greens and stalks are one of the foods to moderate. Cooking and boiling can reduce oxalate content somewhat since some leaches into the cooking water.
For everyone else, beet stalks are a nutritious addition to your diet. Eating them raw can occasionally cause stomach discomfort for some people, so cooking is the more comfortable option if you find that’s the case.