Beetroot with basil and yoghurt
Preparation time:
Recipe highlights Serves: 4
- Good source of folate
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Gluten free
- Egg free
- Nut free
- High energy
- Easy to swallow
- Vegetarian
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Ingredients
- 1 medium can beetroot, drained
1 tablespoons olive oil
1/2 cup low fat natural yoghurt
2 tablespoons basil, fresh, chopped
salt, pepper to taste
Cooking method
-
1. Pre-heat oven to 180°C.
2. Cut beetroot into approximately 2cm cubes and place in a baking dish. Drizzle with olive oil and bake for 20-30 minutes.
3. Set aside to cool.
4. Place beetroot, yoghurt and basil in a blender. Blend until desired consistency and season to taste.
5. Serve warm or cold.
Notes: For a flavour change, at step 3 use fresh chopped coriander and 2 teaspoons of dried cumin instead of basil.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 83.13g | 100.00g |
| Energy (kJ) | 325.24kJ | 391.24kJ |
| Protein (g) | 2.52g | 3.04g |
| Total fat (g) | 4.67g | 5.61g |
| - Saturated fat (g) | 0.67g | 0.81g |
| - Polyunsaturated fat (g) | 0.42g | 0.50g |
| - Monounsaturated fat (g) | 3.33g | 4.01g |
| Cholesterol (mg) | 1.63mg | 1.95mg |
| Carbohydrate-available (g) | 5.91g | 7.11g |
| CarbohydrateSE (g) | 5.91g | 7.11g |
| - Sugars (g) | 5.91g | 7.10g |
| Water (g) | 67.34g | 81.00g |
| Dietary fibre (g) | 1.17g | 1.41g |
| Thiamin (mg) | 0.01mg | 0.01mg |
| Riboflavin (mg) | 0.10mg | 0.12mg |
| Niacin (mg) | 0.22mg | 0.26mg |
| Niacin equivalents (mg) | 0.66mg | 0.79mg |
| Vitamin C (mg) | 0.57mg | 0.69mg |
| Total folate (ug) | 66.09ug | 79.50ug |
| Total vitamin A equivalents (ug) | 8.05ug | 9.68ug |
| Retinol (ug) | 0.00ug | 0.00ug |
| Beta carotene equivalents (ug) | 48.33ug | 58.13ug |
| Sodium (mg) | 157.90mg | 189.94mg |
| Potassium (mg) | 152.04mg | 182.89mg |
| Magnesium (mg) | 13.82mg | 16.63mg |
| Calcium (mg) | 76.58mg | 92.13mg |
| Phosphorus (mg) | 62.12mg | 74.72mg |
| Iron (mg) | 0.64mg | 0.77mg |
| Zinc (mg) | 0.35mg | 0.42mg |
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Source: Recipe developed and tested by Consumer Science students studying Community Nutrition at RMIT University, 2003
This recipe was orginally published as:
Beetroot with basil and yoghurt
Recipe publication date on: 10/02/2003
Last reviewed on: 20/08/2014
