Beetroot Poriyal is a simple nutritional subzi where cooked beetroot is sautéed with spices and finally garnished with coconut. Its colorful and tasty poriyal goes well as a side dish for any conventional South Indian Lunch menu.
Beetroot Poriyal - Nutritional, Colorful and Tasty Poriyal. An easy peasy recipe can be cooked in under 20 minutes
Chopping the Beetroots
We can prepare Beetroots for the poriyal in two ways. One is the conventional way (as described in this recipe) where we chop it into smaller cubes. The other way is to grate them. I personally liked the grated beetroot poriyal as the beetroot cooks faster and also we can mix it with white rice and consume it as beetroot rice.
Cooking the Beetroots
In this recipe, i have cooked the beetroot directly in the pan by adding little water and covered it with a lid. Alternatively you can cook the beetroot in the pressure cooker, which is faster, quicker and save fuel. Once the beets are cooked, then we can sauté them with the spices and remaining steps as mentioned in the recipe.
Other variations to make Beetroot Poriyal ?
There are few other variations to create Beetroot Poriyal. We can grind coconut along with Jeera and mix it with cooked beetroot. This is called Thoran / Thuvaran.. The other version is to make Thugayal (Thogayal) where we grind the beetroot with spices. You can also add carrot along with beetroot and enjoy the beetroot carrot poriyal. More than one way to enjoy Beetroot.
Why Beet is great ?
Beetroot is low in fat, full of vitamins and minerals and packed with powerful antioxidants. Beetroot is of exceptional nutritional value; especially the greens, which are rich in calcium, iron and vitamins A and C. Beetroots are an excellent source of folic acid and a very good source of fibre, manganese and potassium. The greens should not be overlooked; they can be cooked up and enjoyed in the same way as spinach.Many people dislike beetroot because of its color. But the color of the beetroot is harmless. We should make our kids have this atleast once a week.
Recipe Card
Beetroot Poriyal
Servings: 4 people
Calories: 136kcal
Beetroot Poriyal is a simple nutritional subzi where cooked beetroot is sautéed with spices along with coconut. Its colorful and tasty poriyal goes well as a side dish for any conventional South Indian Lunch menu.
Print Recipe
Ingredients
- 250 grams Beetroot
- ¼ teaspoon Turmeric Powder
- 2 teaspoon Grated Coconut
- ½ teaspoon Sambar Powder (or Red chili powder)
- 1 teaspoon Salt adjust to your taste
For Seasoning
- 1 teaspoon Cooking Oil
- 1 teaspoon Mustard Seeds
- 1 teaspoon Split Urad Dal
- 1 fistful Curry Leaves
- 1 Green chili (Optional)
- ¼ teaspoon Asafoetida (Asafetida / Hing)
Instructions
- Wash the beetroot and peel the outer skin of Beetroot. Then chop it into smaller pieces. Alternatively you can grate it also
- Heat oil in a pan and add mustard seeds when the oil is hot. When the mustard seeds starts to sputter, add split urid dal and fry till the dal turns golden brown color. Add Hing, Green chili and curry leaves and fry for 30 seconds
- Then add chopped beetroot and half a cup of water along with salt, turmeric powder and sambar powder (or red chilli powder) and mix well. Cover it with a lid and allow it to cook completely. Check the water level and if the beetroot is still not cooked, sprinkle some more water. Normally sprinkling little water itself makes beetroot let out more water.
- Once beetroot is cooked completely and the water is drained, add grated coconut and mix well and remove from flame
- Serve the yummy beetroot poriyal with rice.
Notes
- Pressure cook the beetroot to save the time and fuel. I always pressure cook the beetroot and then add it after tempering. Give it three whistles on the pressure cook to get a completely cooked beetroot.
- You can also grate the beetroot instead of chopping them. Kids will love the grated beetroot.
Nutritional Info
Nutrition Facts
Beetroot Poriyal
Amount Per Serving (250 g)
Calories 136
Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Sodium 1218mg53%
Potassium 259mg7%
Carbohydrates 12g4%
Fiber 3g13%
Sugar 3g3%
Protein 2g4%
Vitamin A 2600IU52%
Vitamin C 78.4mg95%
Calcium 20mg2%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.
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Method with step by step pictures:
- Wash and peel the beetroot and chop it finely. Heat oil in a pan and add mustard seeds when the oil is hot. When the mustard seeds starts to sputter, add split urid dal and fry till the dal turns golden brown colour. Add Hing, Green chili and curry leaves and fry for 30 seconds
- Then add chopped beetroot and half a cup of water along with salt, turmeric powder and sambar powder (or red chili powder) and mix well. Cover it with a lid and allow it to cook completely. Check the water level and if the beetroot is still not cooked, sprinkle some more water. Normally sprinkling little water itself makes beetroot let out more water. Alternatively you can cook the beetroot separately in the pressure cooker and add it here.
- Once beetroot is cooked completely and the water is drained, add grated coconut and mix well and remove from flame
- Serve the yummy beetroot poriyal with rice.
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| Beetroot Poriyal |
