Beetroot And Chilli Ketchup


For a tasty and healthy kick, add some of this beetroot and chilli ketchup to your food. It is quick and easy to make and packs a real punch.

This tasty beet ketchup will liven up a lot of different food. Eat it with roasted vegetables or with cheese. Top some cooked salmon or chicken with a dollop. I love to toast sourdough bread and top it with either mashed avocado, this beetroot ketchup and a poached egg or hummus, beet ketchup and avocado (see photo below). 

I am huge fan of beetroots and I tend to have both raw and pre-cooked beets at home. The cooked ones that I buy are vacuum-packed in their natural juices.

Compared to ordinary ketchup which is full of sugar, this beetroot ketchup is healthy with only a tablespoon of honey added to it.

Beetroots are rich in antioxidants, a good source of fibre and contain potassium, magnesium, iron, vitamins A, B6 and C and folic acid. 

Onions (I use red onion in this recipe) are also rich in antioxidants. They are  also a rich source of soluble fructan fibres, prebiotics which feed the good bacteria in your gut (see A Healthy Gut).

Chillies contain vitamin A, E and C, dietary fibre, potassium and iron. Capsaicin, the active component responsible for the burning sensation in chillies, may have an anti-inflammatory effect and help stop the spread of prostate cancer cells. Red chillies are rich in betacarotene, a powerful antioxidant.



Recipe For Beetroot And Chilli Ketchup:

2 tablespoons Extra virgin olive oil

1 small red onion - chopped

300g, 10 1/2oz, cooked beetroot, diced

1 tablespoon honey

1 tablespoon cider or white wine vinegar

1 tablespoon balsamic vinegar

1/4 teaspoon cayenne chilli pepper

1/4 teaspoon black pepper

1/2 teaspoon salt

75 ml, 2.5fl oz, water


  1. Add the olive oil to a pot over a low heat. Add the chopped onion once the oil is hot. Stir every now and the for 5 minutes.
  2. Increase the heat to medium high and add the diced beetroot, honey, vinegars, cayenne and black pepper, salt and water to the pot. Keep stirring for about 8 minutes, until most of the liquid has evaporated.
  3. Place the mixture in a food processor and whizz until smooth.

Once the beetroot and chilli ketchup has cooled down, it will keep for a couple of weeks in a well-sealed container in the fridge.


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