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A vibrant and healthy South Indian stir-fry made with finely chopped beetroot, aromatic spices, and a generous sprinkle of fresh coconut. This simple side dish is ready in under 30 minutes and pairs perfectly with rice and sambar.
For 4 servings
Preparation (10 mins)
Tempering (3 mins)
Sauté Aromatics (3 mins)
A vibrant and healthy South Indian stir-fry made with finely chopped beetroot, aromatic spices, and a generous sprinkle of fresh coconut. This simple side dish is ready in under 30 minutes and pairs perfectly with rice and sambar.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 159.66 calories per serving with 3.13g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Cook the Beetroot (10 mins)
Garnish and Serve (2 mins)
Add ½ cup of boiled chickpeas or soaked moong dal along with the beetroot for a more wholesome and protein-rich dish.
For a different flavor profile, add ½ teaspoon of sambar powder or rasam powder along with the turmeric powder.
Add 1 tablespoon of roasted peanuts or cashews at the end for an extra layer of texture and crunch.
For a 'satvik' or no-onion version, simply skip the onions. The dish will still be delicious with the flavor from the tempering and coconut.
Beetroots are a great source of fiber, folate, manganese, potassium, iron, and vitamin C. They also contain powerful antioxidants called betalains, which give them their vibrant color and help reduce inflammation.
The nitrates in beetroot can help lower blood pressure, reducing the risk of heart disease and stroke. The fiber in the dish also helps in managing cholesterol levels.
With a high fiber content from both beetroot and coconut, this poriyal aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
The use of coconut oil and fresh coconut provides medium-chain triglycerides (MCTs), which are a source of healthy fats that can provide energy and support metabolism.
Yes, Beetroot Poriyal is very healthy. Beetroots are packed with essential nutrients like fiber, folate, manganese, potassium, iron, and vitamin C. This dish is low in calories, high in fiber, and uses minimal oil, making it an excellent addition to a balanced diet.
One serving of Beetroot Poriyal (approximately 1 cup or 155g) contains around 120-140 calories, depending on the amount of coconut oil and fresh coconut used.
Yes, you can make it without coconut. The dish will still be tasty, but you will miss the characteristic sweetness and texture that fresh coconut provides in a traditional poriyal. You could add a tablespoon of roasted sesame powder at the end as an alternative.
This usually happens if the beetroot pieces are too large. Ensure you chop them into very small, uniform ¼-inch cubes. Also, make sure you are cooking on low heat with the lid on to allow the steam to cook the beetroot properly.
Yes, you can use pre-cooked beetroot. If using, you can skip the step of cooking it with water. Simply add the cooked, chopped beetroot after sautéing the onions, mix with spices, heat through for 2-3 minutes, and then finish with coconut.
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