Beetroot Poriyal Recipe – Stir Fried Beetroot
Beetroot Poriyal, also known as Beetroot Curry in some regions of South India, is a simple yet delicious and nutritious dish made from freshly steamed beetroot, seasoned with a unique blend of mustard seeds, cumin, curry leaves, and fresh coconut. This dish is a perfect example of a South Indian comfort food, offering a wonderful balance of flavors and textures while being incredibly easy to prepare. Whether you enjoy it as a side dish or pair it with your favorite curry and rice, Beetroot Poriyal is a delightful addition to any meal.
Course: Lunch
Cuisine: South Indian
Diet: Vegetarian
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Serves: 4
Ingredients for Beetroot Poriyal
| Ingredient | Quantity |
|---|---|
| Beetroot | 2 medium-sized, diced small |
| Mustard seeds (Rai/Kadugu) | 1/2 teaspoon |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Curry leaves | 4 to 5 leaves, roughly torn |
| Asafoetida (Hing) | 1/4 teaspoon |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Fresh coconut (grated) | 1 tablespoon |
| Oil | As required |
| Salt | To taste |
| Optional Ingredients | |
| Pearl onions (Sambar onions) | 1/2 cup, finely chopped |
| Green chillies | 2, finely chopped |
Instructions
-
Steam the Beetroot
Begin by preparing the beetroot. Dice the beetroot into small cubes. The best method to cook the beetroot for this recipe is using a pressure cooker, though you can use a steamer or cook it directly in a pan as well.- If using a pressure cooker, place the diced beetroot in the cooker. Add 2 to 3 tablespoons of water, along with a pinch of salt.
- Cover the cooker with the lid and place the weight on top. Cook for 2 whistles on medium heat.
- After the second whistle, turn off the heat and immediately release the pressure by running cold water over the cooker. This helps prevent the beetroot from becoming too soft and mushy.
- Once the pressure has released, open the cooker and set the steamed beetroot aside.
-
-
Prepare the Tempering
In a heavy-bottomed pan, heat about a teaspoon of oil on medium heat. Once the oil is hot, add the following ingredients:- Mustard seeds (Rai)
- Cumin seeds (Jeera)
- White urad dal
- Curry leaves (roughly torn)
Let these ingredients splutter and roast for a few seconds. The urad dal should turn light brown and emit a pleasant aroma.
-
Optional Additions
If you’re using optional ingredients like pearl onions and green chillies, add them to the pan now. Sauté the onions until they soften and the raw smell disappears, about 2-3 minutes. -
Season the Beetroot
Add the steamed beetroot to the tempering. Stir well to coat the beetroot with the seasoning.- Add the turmeric powder (Haldi) and asafoetida (Hing) at this stage. Stir fry everything together for about a minute, allowing the flavors to combine.
- Adjust the salt to taste and give it one final stir.
-
Garnish and Serve
Remove the pan from the heat and garnish the beetroot poriyal with fresh grated coconut. This adds a wonderful crunch and sweetness that complements the earthiness of the beetroot.
Transfer the prepared Beetroot Poriyal into a serving dish.
Serving Suggestions
Serve this Beetroot Poriyal as a side dish with your favorite South Indian meal. It pairs wonderfully with:
- Mixed Vegetable Sambar
- Steamed Rice
- Elai Vadam (crispy rice crackers)
This dish is a great way to incorporate a healthy, vibrant vegetable into your lunch while enjoying the delightful flavors of South India. The natural sweetness of beetroot combined with the rich tempering of spices makes for an irresistible, wholesome dish that’s perfect for any day of the week.
Nutritional Information (Approximate per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 90 kcal |
| Carbohydrates | 15 g |
| Protein | 2 g |
| Fat | 3 g |
| Fiber | 3 g |
| Sodium | 250 mg |
| Potassium | 300 mg |
| Vitamin A | 180 IU |
| Vitamin C | 5 mg |
Beetroot Poriyal not only offers a great flavor profile but is also packed with essential nutrients such as fiber, vitamins, and minerals. It’s a wholesome dish for those looking to enjoy a low-calorie, nutritious lunch.
Tips for Making the Best Beetroot Poriyal:
- Choose Fresh Beetroots: Fresh and tender beetroots will give the best texture and flavor. Avoid overcooked beets, as they can become too soft and lose their vibrant color.
- Customize the Spice Level: Adjust the number of green chillies to suit your spice preference. If you prefer a milder version, you can skip the chillies entirely.
- Grated Coconut: Fresh grated coconut works best for this recipe. If using dried coconut, use a smaller quantity to avoid overpowering the dish.
- Serving Variation: You can also serve this Beetroot Poriyal with chapatis, roti, or even as a topping for salads for a more versatile meal option.
Enjoy this beautiful, nutritious, and aromatic Beetroot Poriyal as a part of your everyday meals or as a special dish to celebrate South Indian flavors.
