Sabzi of the Day - Simple Beetroot Recipes for Easy, Homemade Goodness
A powerhouse of vital nutrients, essential vitamins and minerals, this vibrantly coloured veggie can also be prepared into a wide range of delicacies.
Beetroot (also known as red beet, garden beet, or simply beet) is a nutrient-packed root vegetable that's both delicious and healthy. Rich in fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C, beets offer a variety of health benefits. Consuming beetroots or drinking beetroot juice has been linked to improved blood flow, lower blood pressure, and enhanced exercise performance, thanks to their high levels of inorganic nitrates.
Beets are often enjoyed cooked, pickled, or raw, and even their leafy greens are edible and nutritious. With an 87% water content, beets are low in calories and make for a great addition to any diet. A cup of boiled beets (136 grams) contains fewer than 60 calories. In 100 grams of raw beets, you’ll find 43 calories, 88% water, 1.6 grams of protein, 9.6 grams of carbs (including 6.8 grams of sugar), 2.8 grams of fiber, and just 0.2 grams of fat.
To enjoy the most of this amazing veggie, here are some quick, easy and unique recipes you can try at home
Beetroot Sabzi/ Dry Beetroot Curry
This easy, delicious, and nutritious Dry Beetroot Curry is prepared in a traditional South Indian style. The recipe features a flavorful base made from onions, coconut, spices, and herbs. It pairs perfectly as a side dish with any South Indian meal.
Ingredients
2 beetroot – medium to large or 1.5 cups chopped cooked beets
¼ teaspoon salt or to taste
2.5 cups water – for pressure cooking beetroot
1.5 tbsp oil
¼ tsp Black mustard seeds
½ tsp cumin seeds
1 pinch asafoetida (hing)
1 to 2 dry red chilies – broken into two and seeds removed
1 to 2 green chilies – chopped finely or ½ to 1 teaspoon chopped
10 to 12 curry leaves
¼ tsp turmeric powder
¼ cup finely chopped onions or 1 small onion finely chopped
Salt to taste
¼ cup fresh grated coconut
Recipe
Rinse the beetroot thoroughly under water. Add 2.5 cups of water and the beetroot to a pressure cooker. Sprinkle ¼ teaspoon of salt.
Pressure cook for 3 to 4 whistles, or 7 to 8 minutes.
Once the pressure naturally drops, remove the beetroot. You can save the cooking water for soups, dals, rasams, or chapati dough.
Once the beetroot cools slightly, peel and finely chop it.
Heat oil in a pan, then reduce the heat to low.
Add mustard seeds, cumin seeds, a pinch of asafoetida, broken dry red chilies, curry leaves, and turmeric.
Sauté until the mustard and cumin seeds crackle, being careful not to burn the spices.
Add finely chopped onions and green chilies, and sauté until the onions turn translucent. Add salt and mix well.
Add the boiled, chopped beetroot and stir to combine. Cover the pan and cook for 2-3 minutes on low heat.
After cooking, remove the lid and stir in freshly grated coconut.
Cook for another 1-2 minutes, then switch off the heat.
Serve the beetroot sabji hot or warm as a side dish with your meal. Enjoy!
Sri Lankan Beetroot Curry
This beetroot curry is a soothing dish that complements steamed rice and other side dishes perfectly.
Ingredients
450 g beetroot tops cut and removed, washed and peeled
¼ large onion/ 1 small onion / ½ medium onion. Y
2 long green chili
2 cloves of garlic chopped finely
5 - 6 curry leaves fresh or dried
½ tsp Sri Lankan curry powder or ¼ tsp each of coriander and cumin powder
¼ tsp Turmeric powder
½ tsp red chili powder or cayenne pepper (optional)
¼ tsp salt or to taste
½ cup coconut milk or more to taste
½ cup water or more for thin gravy
Recipe
Slice the beetroot into 3mm thick slices using a knife or a food processor with a slicing disc.
Julienne the beetroot slices into batons.
In a saucepan, add the julienned beetroot, onion, sliced green chili, garlic, curry leaves, curry powder, turmeric powder, cayenne pepper, and salt. Mix well.
Stir in ½ cup coconut milk and ½ cup water.
Heat the saucepan over medium-high heat, stirring occasionally, until the coconut milk and water come to a boil.
Reduce the heat to a simmer, cover, and cook for about 5 minutes.
Uncover and cook for an additional 5-10 minutes, stirring frequently, until the beetroot is cooked al dente (tender but not soggy). Add more water or coconut milk if the liquid evaporates too quickly.
Taste and adjust salt as needed.
Serve with cooked rice. Enjoy!
Andhra-style Beetroot Fry
Beetroot fry is a delicious Andhra-style dish made with grated beets and a roasted lentil mixture or podi.
Ingredients
3 medium sized Beetroot 3, peeled and finely grated
3 tbsps Fresh coriander
Salt to taste
2 tbsp Cooking oil
1 tbsp Urad dal
3-4 Dry red chilies, tear and de-seed
2 tbsps Coriander seeds
1 tbsp Roasted peanuts
1 tsp Tamarind paste
1 tsp Jaggery
1 tsp Oil for tempering
½ tsp Mustard seeds
¼ tsp Asafoetida (hing)
4-5 Curry leaves
Recipe
Heat 1 tsp of oil in a pan, add urad dal, and sauté until it turns almost golden (about 4 minutes).
Add coriander seeds and red chilies, sauté on low flame for 4-5 minutes.
Turn off the heat and transfer the mixture to a bowl.
Heat oil in a heavy-bottomed vessel. Once hot, add mustard seeds and let them splutter.
Add asafoetida and sauté for a few seconds.
Add curry leaves, followed by grated beetroot, and sauté for about 4 minutes on medium flame.
Reduce the heat, cover the pan, and cook the beetroot until it softens, stirring occasionally.
In a mixer grinder, add the roasted spice mixture, jaggery, tamarind paste, and roasted peanuts. Grind to a coarse powder.
Add the ground mixture to the cooked beetroot, mix well, and cook on low flame for 6-7 minutes.
Turn off the heat and transfer to a serving bowl.
Serve with steamed rice or chapati. Enjoy!
Unique and Palatable Beetroot Recipes You Must Try
Honey Roast Beetroot
Honey-roasted beetroot is delicious both hot and cold, and its flavors become even more vibrant the next day after they've had time to meld.
Ingredients
670g large cooked beetroot
2 tsp fresh thyme
2 tsp balsamic vinegar
2 tbsp olive oil
2 tbsp clear honey
Recipe
Preheat the oven to 200°C (fan 180°C or gas 6).
Cut each beetroot into 4-6 wedges and place them in a large roasting tin.
Combine the remaining ingredients and pour the mixture over the beetroot.
Season well and toss to ensure the beetroot is evenly coated in the dressing.
Roast for 25 minutes, or until the beetroot becomes sticky and glazed.
Serve it as a delightful side dish for a Sunday roast or include it in your picnic spread.
Beetroot Tartare
This beetroot tartare has a savory flavor and a pleasantly chewy texture, thanks to the beetroot being lightly dehydrated.
Ingredients
200 g beetroot
½ tsp dark miso paste
½ tsp neutral oil (e.g. rice bran or sunflower oil)
1 tbsp capers
½ shallot or onion
1 sprig dill
½ tsp olive oil
1 tsp lemon juice
salt and pepper to taste
Recipe
Preheat the oven to 180°C (fan).
Wash, peel, and grate the beetroot.
Combine the grated beetroot with dark miso paste and neutral oil.
Spread the beetroot mixture evenly on baking paper inside a baking tray.
Bake at 180°C (fan) for 15 minutes.
Once baked, allow the beetroot to cool slightly. You can also refrigerate it and finish the tartare the next day.
Finely chop the capers, shallot, and dill, and mix them in a bowl.
Add the beetroot, lemon juice, and olive oil to the bowl, and stir everything together.
Season the tartare with salt and pepper to taste.
To serve, place a round cookie cutter on a plate. Spoon the tartare into the center and press it down.
Once the mixture is pressed, carefully remove the cookie cutter.
This Beetroot Tartare is a tasty starter that would be a perfect addition to your next dinner party or get-together.
So, eat beetroot – it’s like a superpower in a veggie, giving you the beet to stay healthy and feel rooted!
