Beetroot Gnocchi recipe is a creative way to make this Italian pasta using beetroot and sweet potato. The dough is kneaded with oat flour and whole wheat flour making this dish diabetic-friendly. A simple sauce made with brown butter, pistachios and garlic makes it a crave-worthy entree!
As the weather turns stormy, the warmth of hearth and home beckon. It was very unsurprising that one stormy afternoon, we turned to a perennial Italian favorite: the gnocchi. It was one of my Italian friends, who introduced me to her homemade gnocchi. Having come from Northern Italy, her gnocchi was a Lombardian classic potato gnocchi dressed in rich butter and parmesan sauce.
But over the years, as I’ve traveled through Italy, the variety of ingredients and the regional tastes have made the humble gnocchi, somewhat of a culinary chameleon. The idea remains the same, but the colors, textures, and flavors are very different. It was in this spirit, that I experimented in making my recipe for the Beetroot Gnocchi with beets (aka beetroot in the UK) and sweet potatoes with oat flour and whole wheat flour.
Planning the menu for a gathering of friends for the past few years has been challenging because more people are either diabetic or simply prefer a healthy lifestyle that rules out all-purpose flour, refined sugar, and even potatoes. I have always been up for this challenge. I like it when all my guests have a good time and enjoy the wide spread of food I make for them.
In that spirit of inclusive hosting, I created this Beetroot Gnocchi recipe without plain flour or potatoes. I have used beetroot and sweet potatoes for their nutritional value, colors, and textures. This healthy dish is not something I have seen in grocery stores or any restaurant for that matter. As I have gained more expertise in making such exotic dishes over the years, I have never become ignorant of all the challenges and the learning curve that anyone new to cooking might encounter. I try to keep my daughter in mind while explaining how to make a dish. I hope you find my detailed instructions and tips helpful.
Origin:
The origin of the word gnocchi itself can come from the Italian word for knuckle (nocca) or the phrase for the knot of wood (nocchio). While the most ubiquitous form of gnocchi is the potato gnocchi, remember that the potato itself was introduced to Europe in the 15th or 16th century from South America. Gnocchi itself has an earlier history. At its heart, the gnocchi are dumplings and dumplings have a globe-spanning history. Some semolina-based version of gnocchi was even a staple of the Roman legions.
Health benefits of ingredients in the Beetroot Gnocchi recipe:
You may ask yourself, why beetroot? It is not a very popular vegetable in my household. Well apart from the fact that beet adds colorful holiday ‘joie de vivre’ to a plain dumpling, its health benefits are astounding. This red cousin of the spinach and chard possesses betacyanin, which is a cancer-fighting compound. The red beetroot is both a powerful antioxidant and possesses anti-inflammatory properties. This helps in reducing the risk of heart disease, and supports gut health, while also lowering blood pressure.
The sweet potato is no health slouch either. While it is a holiday tradition in pies and tarts, keep in mind that it is rich in both vitamins and minerals. It is a significant source of beta-carotene (vitamin A) as well as the B complex vitamins (thiamin, riboflavin, niacin, etc.). Like the beets, it is both an antioxidant and an anti-inflammatory. And yes, it has a starch content like the potato, but this is offset because it is high in fiber. One reason to fold in the boiled sweet potato into gnocchi is that boiling lowers the glycemic index by more than half as compared to other forms of preparation which makes it ideal for diabetics. Roasting, for example, can double the glycemic index to 88.
I wanted to compose diabetic-friendly gnocchi. Oats have a glycemic index count of 44, making them relatively low. While oats are naturally gluten-free, my real intent was to increase the fiber content because it promotes metabolism, absorbs fat, and triggers the peptide hormone cholecystokinin which signals your brain when you are full, while also promoting regular bowel movement. Oatmeal also has the soluble fiber beta-glucans that help prevent the body from absorbing cholesterol. Its prebiotic properties help probiotics support a healthy colon of gut bacteria.
While I do use a moderate amount of butter and kale for sauce, I think this is one of the healthiest gnocchi I have ever made. If like my family, you are looking for a balance between health and taste and still want some of that rich warmth, try the Beetroot Gnocchi recipe for the holidays. Its color, texture, and most important of all, its taste is surely a feast for the senses. This dish is not just for the culinary adventurous people but also for anyone looking for healthy varieties that are not available in grocery stores. You will not be disappointed for this variety of pasta is tender, pillowy, has a lovely ridged feel, and is worth your time and effort!
Frequently Asked Questions:
- Do I need to add xantham gum to this Beetroot Gnocchi recipe?
Although xantham gum has some health benefits, there are some side effects. So I did not add it to this recipe. The ingredients that I have used for the gnocchi help hold its structure and the gnocchi will not dissolve or dissipate when cooking them in boiling water.
2. Eggs are traditionally added to gnocchi recipes. Should I add any egg to the beet mixture?
I have not added any eggs to my recipe for Beetroot Gnocchi because my kids did not particularly like the taste of the gnocchi when made with eggs. As I changed the traditional recipe over the decades, I found that this recipe seems to be the most popular one with my friends and family. The gnocchi with beets and sweet potato is soft and pillowy. My kids did not enjoy beetroot or even the sweet potato as a vegetable growing up. So when I finally created this dish, they loved it. You could also add ricotta to the gnocchi, but please keep in mind that the dish will become very rich.
3. Using the tines of a fork to make the gnocchi is time-consuming. Are there other simpler and easier shapes that I can make?
Yes, using a fork or the gnocchi wooden board that I used can take a lot of time although the final result which is the shells looks gorgeous. Some other shapes that you can make are balls, flat discs, or small rectangular blocks.
If you’ve tried this recipe or have questions, I would love to hear from you. Please feel free to share (below) your thoughts, comments, or any questions that you might have. And if you like my recipes, you could subscribe to my mailing list for the latest recipes that will be delivered straight to your inbox. From my pen to your table, Bon Appetit!
Ingredients:
- For the Beetroot Gnocchi:
- Veggies: red beets and white sweet potato cooked, and peeled, ( I mashed the sweet potato using a ricer); feel free to use the golden beet or the purple or orange sweet potato. Please keep in mind, that the color of your dish depends on the color of the veggies you choose. Potatoes are the traditional root vegetable used in gnocchi. You can use a fork to mash the cooked veggies or pulse them in a food processor without any liquids. I do not use canned veggies/food in my cooking; but if you wish to use canned beets, then rinse and drain the liquid before pulsing them.
- Flours: oat flour and whole wheat flour; all-purpose flour is the most commonly used flour in gnocchi. Since I have not been able to find any recipes without plain flour in the gnocchi, I created this diabetic-friendly recipe using healthy flour as an alternative that works every time.
- Spices: I like adding a pinch of freshly grated nutmeg and ground peppercorns. You can omit them altogether or add a hint of ground cinnamon.
- Fat: unsalted butter; butter is not necessary for the gnocchi although I found that adding a touch of butter to the dough makes it soft and pliable with a doughy texture. You could use some olive oil if you like.
2. For the Butter- Kale Sauce:
- Greens: Kale; spinach or Swiss chard works just fine.
- Fat: unsalted butter for that nutty taste and olive oil; feel free to use only olive oil
- Nuts: pistachios seem to taste the best with beetroot; swap them out for any other nut such as walnuts or pecans.
- Topping: mozzarella cheese shavings; omit cheese if you wish or use Parmesan cheese on top.
How to make Beetroot Gnocchi using my recipe:
Here are step-by-step instructions on how to make this dish. Please refer to the recipe card below for the measurements.
- How to make the beetroot gnocchi:
- Prepare the ingredients. Boil, peel, and mash the beets and sweet potato. (Use a ricer to mash the sweet potato).
- Add the ingredients to a food processor.
- Use the dough attachment to mix and bring the ingredients together to a dough-like consistency in a food processor.
- Remove the mixture from the food processor and put it on a floured surface. Knead the dough to a disc by dusting it with extra whole wheat flour.
- Use a pastry cutter or a gnocchi cutter to divide the disc into 1″ chunks.
- Pinch off a small piece (approx. half an inch in size) and make small balls depending on the size of the gnocchi that you prefer. Using your thumb, press the ball lightly against a floured gnocchi board or the tines of a fork.
- Gently, score each ball/piece by rolling it to slide over the board or along the tines of the fork.
- Boil a large pot of water with salt and olive oil while you finish the rest of the gnocchi.
- Add a few gnocchi at a time once the water reaches a rolling boil. Wait for them to rise to the surface, and then cook the gnocchi for another 30-40 seconds.
- Use a slotted spoon to remove the cooked gnocchi. Add a few more gnocchi and repeat the process of cooking them.
2. How to make the sauce:
- Prepare the ingredients.
- While you complete cooking the remaining batches of gnocchi, make the sauce side by side. Heat a Dutch oven and add the butter. Heat the butter until it browns and becomes frothy; add the garlic, olive oil, and pistachios, and sauté for a few seconds.
- Add the kale and sauté for 2-3 minutes with dried herbs, salt and chili flakes.
- Toss in the gnocchi and cook for a minute. Serve hot.
Tips:
- While working with the dough, feel free to add more flour in small increments. The dough must not be sticky to the touch; dust the gnocchi board, rolling board, and rolling pin with flour to help you roll easily. Dust your fingers with flour to help make the balls without much effort.
- Whether you choose to use the tines of a fork or the gnocchi board to make the gnocchi, press each ball of dough lightly and use your thumb to roll it down. If you press too hard, then the gnocchi will stick and make it more difficult with every piece.
- If there is too much liquid in the veggies, the resulting dough will be sticky and hard to roll. The bottom line is to dust with as much flour as needed.
Serving suggestions:
This Beetroot Gnocchi recipe works well with any pasta sauce such as Quick Marinara Sauce or homemade pistou (or pesto) sauce. I have served this dish with shaved Mozzarella cheese on top. You could have it with some Parmesan cheese on top or omit the cheese altogether. Serve the gnocchi with some Minestrone Soup With Breadsticks and have some Walnut Biscotti with coffee for dessert.
Storage:
Beetroot Gnocchi will stick together if you put them together in a box. So instead, I lay out the gnocchi on a baking tray and freeze them for an hour to help them become individually frozen. Then I put the gnocchi in an airtight container and freeze them for three months. When you are ready to use them, put them directly in hot boiling water for a couple of minutes, strain them, and add the sauce to the gnocchi. You can refrigerate the gnocchi for 3-4 days. Please add the sauce by tossing the gnocchi in the sauce in a pan before serving.
Other pasta recipes that you might like:
Beetroot Gnocchi Recipe
Equipment
- Stand mixer or food processor, large pot
Ingredients
For the beetroot gnocchi:
- 1 cup red beet cooked, peeled, mashed
- 1 cup white sweet potato cooked, peeled, mashed
- 1 cup Bob's Red Mill oat flour
- 1 cup Bob's Red Mill whole wheat flour
- 1 tbsp butter unsalted
- a pinch nutmeg grated
- ½ tsp salt
- ¼ tsp ground peppercorn
For the sauce:
- 2 clove garlic minced
- 1 bunch kale
- 2 tbsp pistachio shelled, unsalted
- 3 tbsp butter unsalted
- 1 tbsp olive oil extra virgin
- ¼ tsp chili flake
- ¼ tsp dried oregano and thyme
- ¼ tsp salt
- Parmesan cheese optional
Instructions
How to make the beetroot gnocchi:
- Prepare the ingredients. Boil, peel and mash the beets and sweet potato. (Use a ricer to mash the sweet potato).
- Add the ingredients to a food processor.
- Use the dough attachment to mix and bring the ingredients together to a dough-like consistency in a food processor.
- Remove the mixture from the food processor and put it on a floured surface. Knead the dough to a disc by dusting it with extra whole wheat flour.
- Use a pastry cutter or a gnocchi cutter to divide the disc into 1" chunks.
- Pinch a small piece (approx. half an inch in size) and make small balls depending on the size of the gnocchi that you prefer. Using your thumb, press the ball lightly against a floured gnocchi board or the tines of fork.
- Gently, score each piece by rolling it to slide over the board or along the tines of fork.
- Boil a large pot of water with salt and olive oil while you finish the rest of the gnocchi.
- Add a few gnocchi at a time once the water reaches a rolling boil. Wait for them to rise to the surface, and then cook the gnocchi for another 30-40 seconds.
- Use a slotted spoon to remove the cooked gnocchi. Add a few more gnocchi and repeat the process of cooking them.
How to make the sauce:
- While you complete cooking all batches of gnocchi, make the sauce side by side. Heat a Dutch oven and add the butter. Heat the butter until it browns, then add the garlic and olive oil and the pistachios and sauté for a few seconds.
- Add the kale and sauté for 2-3 minutes with dried herbs, salt, and chili flakes.
- Toss in the gnocchi and cook for a minute. Serve hot.
Video
Notes
- Dust the dough liberally with whole wheat flour to prevent them from sticking together. Dusting with flour gives it some traction.
- It is easier to work with the gnocchi if you divide the big ball of dough into smaller portions.
- I have added sweet potato to the beetroot gnocchi because it has a lesser moisture content than the beets. This helps balance the final dough.
Nutrition
Great recipe!
Thanks, Kendra!