Today, I'm sharing with you something that actually includes 3 recipes inside this incredibly tasty replica of my favorite Vegan Subway Sandwich with beet patties and yummy aioli dressing with pickled cornichons.
I hope you will enjoy that recipe as much as I did!
And first, let's take a look at the beets and their health benefits :)
1. Helps lower blood pressure
Beet juice may help lower your blood pressure. Researchers found that people who drank 250 milliliters (or about 8.4 ounces) of beet juice daily lowered both systolic and diastolic blood pressure.
Nitrates, compounds in beet juice that convert into nitric oxide in the blood and help widen and relax blood vessels, are thought to be the cause.
2. Improves exercise stamina
According to a small 2012 study, drinking beet juice increases plasma nitrate levels and boosts physical performance.
During the study, trained cyclists who drank 2 cups of beet juice daily improved their 10-kilometer time trial by approximately 12 seconds. At the same time, they also reduced their maximum oxygen output.
3. May improve muscle power in people with heart failure
Results of a 2015 study suggest further benefits of the nitrates in beet juice. The study showed that people with heart failure experienced a 13 percent increase in muscle power 2 hours after drinking beet juice.
4. May slow the progression of dementia
According to a 2011 study, nitrates may help increase blood flow to the brain in older people and help slow cognitive decline.
After participants consumed a high-nitrate diet that included beet juice, their brain MRIs showed increased blood flow in the frontal lobes. The frontal lobes are associated with cognitive thinking and behavior.
More studies are needed, but the potential of a high-nitrate diet to help prevent or slow dementia is promising.
5. Helps you maintain a healthy weight
Straight beet juice is low in calories and has virtually no fat. It’s a great option for your morning smoothie. It’ll give you a nutrient and energy boost as you start your day.
6. May prevent cancer
Beets get their rich color from betalains, which are water-soluble antioxidants. According to a 2016 stud, betalains have chemo-preventive abilities against some cancer cell lines.
Betalains are thought to be free radical scavengers that help find and destroy unstable cells in the body.
7. Good source of potassium
Beets are a good source of potassium, a mineral and electrolyte that helps nerves and muscles function properly. Drinking beet juice in moderation can help keep your potassium levels optimal.
If potassium levels get too low, fatigue, weakness, and muscle cramps can occur. Very low potassium may lead to life-threatening abnormal heart rhythms.
8. Good source of other minerals
Your body can’t function properly without essential minerals. Some minerals boost your immune system, while others support healthy bones and teeth.
Besides potassium, beet juice provides:
9. Good source of folate
Folate is a B vitamin that helps prevent neural tube defects, such as spinal bifida and anencephaly. It may also decrease your risk for having a premature baby.
Beet juice is a good source of folate. If you’re of childbearing age, adding folate to your diet can help you get the daily recommended amount of 600 micrograms.
10. Supports your liver
You may develop a condition known as nonalcoholic fatty liver disease if your liver becomes overloaded due to the following factors:
a poor diet
excessive alcohol consumption
exposure to toxic substances
The antioxidant betaine potentially helps prevent or reduce fatty deposits in the liver. Betaine may also help protect your liver from toxins.
11. May reduce cholesterol
If you have high cholesterol, consider adding beet juice to your diet.
A 2011 study on rats found that beetroot extract lowered total cholesterol and triglycerides and increased HDL, or “good,” cholesterol. It also reduced oxidative stress on the liver.
Researchers believe beetroot’s cholesterol-lowering potential is likely due to its phytonutrients, such as flavonoids. *source
So I think it's time to jump straight to the recipe!
Prep: 10 min
Cook time: 30 min
Level: easy, medium
Servings: 3 portions
Calories per serving: 618 kcal
Find the recipe & nutrition facts below :
3 hotdog buns (homemade recipe here) or any other subway like bread
1 medium tomato (chopped)
1/2 cucumber (chopped)
1/2 chopped iceberg salad mix
For the beet patties:
1 small beet (peeled & shredded)
400 gr. red kidney beans
1/2 cup chickpea flour
1 small green onion (chopped)
1/2 tsp salt
1/2 tsp garlic
1/2 tsp cumin
1/2 tsp black pepper
For the dressing(vegan pickled aioli):
1/2 cup vegan mayo (homemade recipe here)
4 chopped pickled cornichons
1/2 tsp dry garlic
Step 1: In a food processor combine all the ingredients for the patties. Blend until well combined.
Step 2: Heat a frying pan with some oil in it. Form 3 equal patties. Fry on each side for around 5-7 minutes.
Step 3: Preheat your oven to 180C. Cut hotdog buns almost in half(vertically). And let them heat up in the oven for around 5-8 minutes.
Step 4: Now, let's fill your sandwiches. Fill the buns with some iceberg, tomato, and cucumber (sprinkle with some salt). Then cut your beet patties in halves, and put into your sandwich.
Step 5: And the last but not least, the dressing - just combine all together the finely chopped pickled cornichons with mayo and garlic.
Step 6: Pour the dressing all over sandwiches.