Beetroot Poriyal
User Reviews
5
Beetroot Poriyal
Description
Beetroot Poriyal features finely chopped or grated beetroot sautéed with black mustard seeds and split urad dal fried until golden to add crunch and aroma. Green chilies, curry leaves, and a pinch of asafoetida impart typical South Indian seasoning, enhancing the beetroot’s natural sweetness. The beetroot cooks covered with a little water until tender and dry, preserving its vibrant color and texture.
Fresh grated coconut stirred in at the end introduces a mild sweetness and richness that complements the spices. This dish is usually served as a vegetable side with steamed rice and other lentil-based preparations, bringing color and balance to the meal.
The recipe advises using fresh, tender beets and notes that coconut can be substituted with desiccated coconut, which will change the flavor slightly. The dish can be scaled up, and the choice of coconut or sesame oil affects the final aroma. Cooking carefully to avoid excess moisture will keep the beetroot texture firm yet soft.
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 green chilies or 1 green chilli, chopped
- 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
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 beetroot for best flavor and texture.
- Desiccated coconut can be used in place of fresh grated coconut but alters the taste slightly.
- The recipe quantities can be doubled or tripled to serve more people.
- Cooking until all moisture evaporates ensures the beetroot poriyal is not soggy.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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