Tasty and Healthy Beetroot Poriyal Recipe
About Beetroot Poriyal
Poriyal is a South Indian dry dish in which grated or finely chopped vegetables are sauteed with spices and topped with lots of fresh, grated coconut. Poriyal is a very nice side dish that pairs well with a sambar-rice combo or a rasam-rice combo.
Beetroot poriyal incorporates beetroot, spices, and coconut. It is simple and easy to make, calling for only very basic ingredients. This dish is a combination of sweet and spicy, where the beetroot gives it a natural sweetness.
Beetroot has a very high nutritional value. It is a good source of calcium, iron, vitamins A and C, folic acid, fiber, manganese, potassium, and antioxidants. It is also low in fat.
Cook Time
Prep time: 5 min
Cook time: 15 min
Ready in: 20 min
Yields: 2 servings
Ingredients
- 1/4 kilogram beetroot, grated
- 1 to 2 teaspoons coconut oil or ghee
- 1 teaspoon mustard seeds
- 1 to 2 red chilies, broken
- 1 teaspoon urad dal (split black gram)
- 5 to 10 curry leaves, fresh, whole, or chopped
- 1 to 2 green chilies, or to taste
- 1/2 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon red chili powder, or to taste
- salt, to taste
- 1/2 cup water, or as needed
- 1/2 cup fresh coconut, grated
Instructions
- Wash, cut the ends, and peel the skin of the beetroot.
- Grate the beetroot using a grater, or you can finely chop it. Set aside.
- Grate 1/2 cup of fresh coconut. Set aside.
- In a pan, heat oil or ghee. Add mustard seeds. Let them splutter.
- Add urad dal (split black gram). Fry over low flame, stirring often, until they become golden in color and aromatic.
- Add curry leaves and broken dry red chilies. Fry.
- Add slit green chili. Mix.
- Add grated beetroot. Fry for 1 to 2 minutes over medium flame.
- Add turmeric powder, red chili powder, coriander powder, and salt. Fry and mix everything properly.
- Add 1/2 cup of water, cover the lid, and cook over medium flame. Check and stir in between. You can add more water if required.
- Once beetroot is cooked and water dries up completely, lower the flame and add grated fresh coconut. Mix it well. Switch off the flame.
- Serve hot with rice-sambar or rice-rasam combination.
Photo Guide
More About the Recipe
- You can use finely chopped or grated beetroot to make this poriyal, but grated beetroot will take less time to cook compared to chopped beetroot.
- If you are using chopped beetroot, you can save time by using a pressure cooker. Or you can cook it directly in the pan.
- You can use the same recipe to make poriyal with other vegetables like cabbage, lady's finger, potato, beans, etc.
- Ensure there is no water before adding coconut. Make sure that the water has completely evaporated.
| Nutrition Facts | |
|---|---|
| Serving size: 1 | |
| Calories | 83 |
| Calories from Fat | 18 |
| % Daily Value * | |
| Fat 2 g | 3% |
| Saturated fat 1 g | 5% |
| Carbohydrates 13 g | 4% |
| Sugar 8 g | |
| Fiber 3 g | 12% |
| Sodium 170 mg | 7% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
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