Beetroot Poriyal
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5.0
39 reviews
Excellent
Beetroot Poriyal
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Beetroot Poriyal is a lightly spiced South Indian special preparation made with beets, coconut, spices and herbs. The addition of spices and coconut add to the earthiness of this tasty dish.
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Ingredients
- 2 tablespoons coconut oil or sesame oil (gingelly oil)
- 2 cups beetroot (finely chopped or grated) or 2 medium to large beetroot or 250 grams
- ½ to 1 teaspoon chopped green chillies or 1 green chilli
- 10 to 12 curry leaves - chopped or kept whole
- 1 teaspoon black mustard seeds
- 1 teaspoon urad dal (split and husked black gram)
- 1 pinch asafoetida (hing)
- salt as required
- ⅓ cup water or add as required
- 3 to 4 tablespoons coconut - fresh and grated
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Instructions
- In a pan heat the coconut oil or gingelly oil (til ka tel or sesame oil made from raw sesame seeds). Keep heat to a low and add mustard seeds.
- When the mustard seeds begin to crackle, add urad dal. Stirring often fry the urad dal till they get golden and aromatic.
- Then add chopped green chillies, curry leaves (chopped or whole) and asafoetida. Mix well.
- Then add finely chopped or grated beetroot.
- Mix very well.
- Add salt as per taste and mix again.
- Add ⅓ cup of water or add as required.
- Cover the pan with a lid and let the beetroot cook on a low to medium-low heat.
- In between do check and stir. If the water dries up, then you can add some water and then continue to cover and cook.
- The beetroot should soften, become tender and get cooked completely. Before proceeding to the next step ensure there is no water in the pan. If the beetroot pieces have softened and there is some water, then cook without lid, so that all the water evaporates.
- Lastly add 3 to 4 tablespoons grated fresh coconut. Mix very well. Switch off the heat and cover pan.
- Serve the Beetroot Poriyal hot or warm as a side dish with sambar-rice or rasam-rice or even dal-rice. It can also be had with chapati or paratha.
Notes
- Use fresh, tender and juicy beets.
- You could skip coconut if you do not have it or add desiccated coconut instead. Note that with desiccated coconut the taste will change slightly.
- The recipe can be doubled or tripled.
- This approximate nutrition info is per serving (made with coconut oil).
Nutrition Information
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Calories
277kcal
(14%)
Carbohydrates
19g
(6%)
Protein
4g
(8%)
Fat
22g
(34%)
Saturated Fat
19g
(95%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Sodium
761mg
(32%)
Potassium
497mg
(14%)
Fiber
7g
(28%)
Sugar
11g
(22%)
Vitamin A
231IU
(5%)
Vitamin B1 (Thiamine)
1mg
Vitamin B2 (Riboflavin)
1mg
Vitamin B3 (Niacin)
58mg
Vitamin B6
1mg
Vitamin C
110mg
(122%)
Vitamin E
1mg
Vitamin K
1µg
Calcium
52mg
(5%)
Vitamin B9 (Folate)
732µg
Iron
2mg
(11%)
Magnesium
43mg
Phosphorus
89mg
Zinc
1mg
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 277 kcal
% Daily Value*
| Calories | 277kcal | 14% |
| Carbohydrates | 19g | 6% |
| Protein | 4g | 8% |
| Fat | 22g | 34% |
| Saturated Fat | 19g | 95% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 761mg | 32% |
| Potassium | 497mg | 11% |
| Fiber | 7g | 28% |
| Sugar | 11g | 22% |
| Vitamin A | 231IU | 5% |
| Vitamin B1 (Thiamine) | 1mg | |
| Vitamin B2 (Riboflavin) | 1mg | |
| Vitamin B3 (Niacin) | 58mg | |
| Vitamin B6 | 1mg | |
| Vitamin C | 110mg | 122% |
| Vitamin E | 1mg | |
| Vitamin K | 1µg | |
| Calcium | 52mg | 5% |
| Vitamin B9 (Folate) | 732µg | |
| Iron | 2mg | 11% |
| Magnesium | 43mg | 11% |
| Phosphorus | 89mg | |
| Zinc | 1mg |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
39 reviews
Excellent
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