Loading...
A vibrant and healthy South Indian stir-fry where finely chopped beetroot is tempered with spices and finished with fresh coconut. This simple side dish brings a beautiful color and a hint of sweetness to any meal.
Prep the Beetroot: Peel the beetroots and chop them into small, uniform ¼-inch cubes. This ensures they cook evenly. Set aside.
Temper the Spices: Heat coconut oil in a wide pan or kadai over medium heat. Once hot, add the mustard seeds and wait for them to splutter (about 30 seconds). Immediately add the urad dal and chana dal, sautéing for 1-2 minutes until they turn golden brown and aromatic. Be careful not to burn them.
Sauté Aromatics: Add the curry leaves and slit green chilies to the pan. Sauté for 30 seconds until the curry leaves are crisp. Then, add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
Cook the Beetroot: Add the chopped beetroot, turmeric powder, and salt to the pan. Mix well to coat the beetroot evenly with the spices. Sprinkle ¼ cup of water, cover the pan with a lid, and reduce the heat to low. Cook for 10-12 minutes, stirring occasionally, until the beetroot is tender when pierced with a fork.
Dry the Mixture: Once the beetroot is cooked, remove the lid and increase the heat to medium. Sauté for 2-3 minutes to allow any excess moisture to evaporate completely. The final dish should be dry.
Garnish and Serve: Turn off the heat. Stir in the fresh grated coconut and chopped coriander leaves. Mix gently and serve hot as a side dish with rice and sambar or rasam.
A classic Karnataka one-pot meal, reimagined for a low-glycemic diet. This version uses wholesome foxtail millet instead of rice, combined with lentils and vegetables in a fragrant, spicy tamarind broth. It's comfort food that's both hearty and healthy.
A wholesome and savory South Indian pancake made with a low-glycemic blend of millets, brown rice, and mixed lentils. Packed with fiber and protein, this diabetic-friendly adai is a delicious and guilt-free choice for breakfast or dinner.
Crispy, golden crepes made from a fermented rice and lentil batter, filled with a savory spiced potato mixture. A beloved South Indian classic, perfect for a hearty breakfast or light dinner, best served with sambar and coconut chutney.
A warm, savory breakfast dish made from roasted semolina and simple spices. This quick, comforting, and classic South Indian tiffin item is soft, fluffy, and ready in under 30 minutes.
A vibrant and healthy South Indian stir-fry where finely chopped beetroot is tempered with spices and finished with fresh coconut. This simple side dish brings a beautiful color and a hint of sweetness to any meal.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 184.7 calories per serving with 3.57g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add ½ cup of cooked chickpeas or crumbled paneer along with the grated coconut at the end for a more substantial dish.
Stir in 2 tablespoons of roasted and coarsely crushed peanuts or cashews along with the coconut for extra texture.
Add ½ teaspoon of sambar powder along with the turmeric powder for a different flavor profile.
Sauté 2-3 cloves of finely chopped garlic along with the onions for an added layer of flavor.
Beetroots are a unique source of betalains, a type of phytonutrient that has powerful antioxidant and anti-inflammatory properties, helping to protect cells from damage.
This dish is high in dietary fiber from beetroot and coconut, which aids digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
The natural nitrates in beetroot are converted to nitric oxide in the body, which can help improve blood flow, lower blood pressure, and enhance physical performance.
One serving of this Beetroot Fry contains approximately 155 calories, making it a light and healthy side dish.
Yes, it is very healthy. Beetroot is rich in fiber, vitamins, and essential minerals like folate and manganese. This recipe is low in calories, plant-based, and uses minimal oil, making it an excellent addition to a balanced diet.
Yes, you can use pre-cooked or frozen chopped beetroot. If using frozen, thaw it first. If using pre-cooked, you can skip the steaming step (Step 4) and directly sauté it with the spices for 4-5 minutes until heated through.
To prevent staining, you can wear disposable gloves while handling the beetroot. To protect your cutting board, you can place a piece of parchment paper on it before chopping.
Beetroot Fry is a classic South Indian side dish that pairs wonderfully with steamed rice, sambar, rasam, or kuzhambu. It also goes well with chapatis or as a part of a thali.