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A vibrant and healthy South Indian stir-fry made with finely chopped beetroot, aromatic spices, and fresh coconut. This simple side dish is slightly sweet, savory, and ready in under 30 minutes.
For 4 servings
Preparation (10 mins): Wash, peel, and finely chop the beetroot into small, even-sized cubes. Finely chop the onion, slit the green chilies, and chop the coriander leaves. Keep all ingredients ready for a smooth cooking process.
Tempering (2 mins): Heat coconut oil in a kadai or heavy-bottomed pan over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter completely. Then, add the urad dal and chana dal. Sauté for about a minute until they turn a light golden brown. Finally, add the curry leaves and hing, and sauté for another 10 seconds until fragrant.
Sauté Aromatics (3 mins): Add the finely chopped onion and slit green chilies to the pan. Sauté for 2-3 minutes, stirring occasionally, until the onions become soft and translucent.
Cook Beetroot (12 mins): Add the chopped beetroot, turmeric powder, and salt to the pan. Mix everything well to ensure the beetroot is coated with the spices. Sprinkle 3 tablespoons of water, cover the pan with a lid, and reduce the heat to low. Let it cook for 10-12 minutes, stirring once or twice in between, until the beetroot is tender but still has a slight bite.
Finish with Coconut (1 min): Once the beetroot is cooked through, remove the lid. Add the fresh grated coconut and mix gently to combine. Cook for one more minute, allowing the coconut to warm up and its flavors to meld with the beetroot.
Garnish and Serve (1 min): Turn off the heat. Stir in the fresh lemon juice and garnish with finely chopped coriander leaves. Serve the Beetroot Palya hot as a side dish with rice and sambar, rasam, or with chapatis.
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A vibrant and healthy South Indian stir-fry made with finely chopped beetroot, aromatic spices, and fresh coconut. This simple side dish is slightly sweet, savory, and ready in under 30 minutes.
This south_indian recipe takes 30 minutes to prepare and yields 4 servings. At 198.84 calories per serving with 3.69g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
For a different flavor profile, add 2-3 cloves of finely chopped garlic along with the onions during the sautéing step.
Add 1/2 teaspoon of red chili powder along with the turmeric powder for extra heat and a deeper color.
For a traditional Udupi-Mangalore style, you can add a coarse powder of roasted urad dal, red chilies, and a pinch of hing at the end along with the coconut for a different texture and flavor.
Beetroot is packed with betalains, the pigments that give it its vibrant color. These compounds have potent antioxidant and anti-inflammatory properties, helping to protect cells from damage.
The nitrates in beetroot can help lower blood pressure. Additionally, the fiber content helps in managing cholesterol levels, contributing to overall cardiovascular wellness.
This dish is a good source of dietary fiber from beetroot and coconut, which aids digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
A single serving of Beetroot Palya (approximately 195g) contains around 150-170 calories, making it a light and healthy side dish. The exact count depends on the amount of oil and coconut used.
Yes, it is very healthy. Beetroot is rich in fiber, vitamins (like folate), and minerals (like manganese and potassium). The dish is lightly spiced, cooked with minimal oil, and provides essential nutrients.
Absolutely. For a 'no onion, no garlic' version that is often prepared for religious occasions, simply skip the onion. The dish will still be delicious, with the flavor of beetroot and coconut being more prominent.
Leftovers can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat it in a pan or microwave before serving. Note that the texture might change slightly upon reheating.
Yes, you can use pre-cooked or boiled beetroot. If you do, chop it and add it after sautéing the onions (Step 4). Since it's already cooked, you only need to heat it through for 2-3 minutes before adding the coconut.