recipes3 min read

Beets and Beet Greens Pasta

2026-03-04

#dinner#vegetarian#low-fodmap#gut-friendly#nutrient-dense

Beets and Beet Greens Pasta

Earthy beets paired with nutritious beet greens, walnuts, and goat cheese over pasta—modified for low-FODMAP diets.

2026-03-04 • 3 min read

Prep Time
15 min
Cook Time
20 min
Servings
4

Nutrition (per serving)

Calories: 485
Protein: 18g
Carbs: 52g
Fat: 23g

* Nutritional values are estimates

Ingredients

  • 1 bunch red beets, greens removed and saved
  • 2 cups arugula
  • 1/2 cup walnuts
  • 8 oz goat cheese (gouda-style preferred)
  • 4 tbsp olive oil (can use garlic-infused)
  • 1/4 cup green onions, chopped (green part only)
  • 2 tbsp garlic scapes if available, or 1 tsp dried
  • 12 oz penne or other pasta

Instructions

  1. Cook pasta according to package directions. Drain and set aside.
  2. While pasta cooks, cut beets into approximately 1/2 inch slices.
  3. Heat 2 tbsp olive oil (garlic-infused for extra flavor) in a large pan over medium heat.
  4. Sauté beet slices for 4-6 minutes or until a fork goes through easily. Don't overcook. Set aside.
  5. In another pan, heat remaining 2 tbsp olive oil over medium heat.
  6. Add green onions and sauté for about 2 minutes to soften.
  7. Add walnuts and toast for 3 more minutes, stirring occasionally.
  8. Add chopped beet greens to the onion and walnut mixture, stirring frequently for 2-3 minutes. Don't overcook.
  9. In a large serving bowl, layer the ingredients: Start with arugula as a base, add pasta, then the beet slices, then the onion, walnut, and beet green mixture.
  10. Top with crumbled goat cheese and serve warm.
Tags: dinner, vegetarian, low-fodmap, gut-friendly, nutrient-dense
Recipe adapted from: Wolff's Apple House (https://wolffsapplehouse.com/beets-and-beet-greens-pasta/)

From Tracy's Health Journey | Not medical advice • Consult your healthcare provider

© 2026 Tracy. All rights reserved.

⏱️
Prep Time
15 min
🔥
Cook Time
20 min
🍽️
Servings
4

Nutrition per Serving

485
calories
18g
protein
52g
carbs
23g
fat

* Nutritional values are estimates

Ingredients

  • ✓1 bunch red beets, greens removed and saved
  • ✓2 cups arugula
  • ✓1/2 cup walnuts
  • ✓8 oz goat cheese (gouda-style preferred)
  • ✓4 tbsp olive oil (can use garlic-infused)
  • ✓1/4 cup green onions, chopped (green part only)
  • ✓2 tbsp garlic scapes if available, or 1 tsp dried
  • ✓12 oz penne or other pasta

Instructions

  1. 1Cook pasta according to package directions. Drain and set aside.
  2. 2While pasta cooks, cut beets into approximately 1/2 inch slices.
  3. 3Heat 2 tbsp olive oil (garlic-infused for extra flavor) in a large pan over medium heat.
  4. 4Sauté beet slices for 4-6 minutes or until a fork goes through easily. Don't overcook. Set aside.
  5. 5In another pan, heat remaining 2 tbsp olive oil over medium heat.
  6. 6Add green onions and sauté for about 2 minutes to soften.
  7. 7Add walnuts and toast for 3 more minutes, stirring occasionally.
  8. 8Add chopped beet greens to the onion and walnut mixture, stirring frequently for 2-3 minutes. Don't overcook.
  9. 9In a large serving bowl, layer the ingredients: Start with arugula as a base, add pasta, then the beet slices, then the onion, walnut, and beet green mixture.
  10. 10Top with crumbled goat cheese and serve warm.

Recipe adapted from: Wolff's Apple House

Root to Leaf Cooking

This beautiful recipe uses the entire beet plant—nothing wasted! The earthy sweetness of beets pairs perfectly with the slightly bitter greens, creamy goat cheese, and crunchy walnuts.

Low-FODMAP Modifications

Adapted for sensitive stomachs:

  • Green onions only: Uses just the green parts (white bulbs are high-FODMAP)
  • Garlic-infused oil: Flavor without the FODMAPs (garlic scapes as alternative)
  • Beets portion: 1/4 cup per serving stays within FODMAP guidelines
  • Arugula base: Unlimited and adds peppery flavor
  • Goat cheese: Generally better tolerated than other soft cheeses

Nutritional Powerhouse

Beets and their greens offer incredible health benefits:

  • Beets: Rich in folate, manganese, potassium, and antioxidants
  • Beet greens: High in vitamins A, C, K, and calcium
  • Walnuts: Omega-3 fatty acids and anti-inflammatory properties
  • Arugula: Vitamins K and C, supports bone health
  • Goat cheese: Protein and calcium, easier to digest than cow cheese

Preparing Beets

Tips for working with fresh beets:

  • Wear gloves: Beet juice stains hands (and cutting boards!)
  • Save the greens: Cut them off as soon as you get home to keep beets fresh longer
  • Don't overcook: Beets should be tender but still have a slight bite
  • Uniform slices: Cut to similar thickness for even cooking
  • Store separately: Keep beet roots and greens in separate containers

Working with Beet Greens

  • Wash thoroughly: Greens can be gritty—rinse well
  • Use stems too: Chop stems smaller as they take longer to cook
  • Don't overcook: They wilt quickly, just 2-3 minutes is enough
  • Similar to chard: If you like Swiss chard, you'll love beet greens

Why This Works for GI Issues

  • No onions or garlic: Uses green parts and infused oil only
  • Fiber-rich but gentle: Cooked greens are easier to digest than raw
  • Anti-inflammatory: Beets contain betalains, powerful anti-inflammatory compounds
  • Easy to digest: Pasta provides gentle, easily digestible carbs
  • Balanced meal: Protein, carbs, healthy fats, and plenty of vegetables

Pasta Options

  • Penne: Great for catching the greens and cheese
  • Rigatoni: Larger tubes work well too
  • Gluten-free: Use rice or quinoa pasta for gluten sensitivity
  • Whole wheat: If tolerated, adds extra fiber (1/2 cup max for FODMAP)

Cheese Alternatives

While goat cheese is recommended, you can substitute:

  • Feta: 1.5 oz per serving (FODMAP-friendly)
  • Parmesan: Unlimited (hard cheeses are low-FODMAP)
  • Fresh mozzarella: Unlimited and creamy
  • Skip it: Still delicious with just the vegetables and walnuts

Make It Your Own

  • Add protein: Grilled chicken or pan-seared tofu (3/4 cup)
  • Extra greens: Toss in spinach or kale with the beet greens
  • Citrus zing: Add lemon zest (not juice if citrus-sensitive)
  • Different nuts: Try pecans or pine nuts instead of walnuts
  • Fresh herbs: Basil or fresh dill add brightness

Serving Suggestions

  • Hot or cold: Delicious warm or as a pasta salad
  • Meal prep: Keeps well for 3-4 days refrigerated
  • Side dish: Reduce portions to serve alongside grilled fish or chicken
  • Add crunch: Toast extra walnuts as a garnish