Beetroot mixed dry vegetable recipe - Indian style
Beetroot is one of those root vegetables which is sometimes referred as superfood vegetable. They are said to improve our physical performance, reduce blood pressure, and increase blood flow. Generally, it is consumed in soups or in roasted form. Frankly speaking, it is not one of those vegetables which people relish and enjoy on a regular basis but if prepared using oriental or Indian spices and also in combination of some other common vegetables, become much palatable and delicious. I have experimented the beetroot vegetable with common Indian spices and it came out nice in texture as well as taste. The roasted form of beetroot can be eaten solo as a starter or snack item but the spiced version prepared with some other common vegetables is quite delicious and relishable.
A little bit about beetroot
Beetroot belongs to the common group of beets like sugar beets and in US it is known as beet only. Other common names for it are table beet, garden beet, sugar beet, red beet, dinner beet or golden beet. It has generally got the red, maroon, purple or brown colour though a dirty yellow variety is also found. It belongs to the family of sugar beet but it is different from that in many respects. For example sugar is derived from the sugar beet but can not be from the beetroot.
Beetroot health benefits
Beetroot (Beta vulgaris) is a root vegetable known by different names in diffrent places but one can simply say it as beet only.
Packed with essential nutrients, beetroots are a great source of fibre, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. Many of these benefits are attributed to their high content of inorganic nitrates. As per one medicsl research pertaining to the year 2015, consumption of beetroot by a group of people improved their blood pressure. The researchers further found that it was due to the good quantities of nitrates present in the beetroots. They in fact suggested to take the beetroot juice regularly to control blood pressure. Beets in general and beetroots in particular contain an antioxydent known as alpha-lipoic acid. This compound may help lower glucose levels and increase insulin sensitivity. The researchers also found that external administration of alpha-lipoic acid supplements resulted in a decrease in symptoms of peripheral and autonomic neuropathy in people with diabetes.
Beetroots contain a good amount of fibre which is good for digestion and gut health. It makes sense to include beetroot in daily food intake. One cup of beetroot pieces gives about 3.8 gram valuable fibre.
Beetroots can be eaten raw also as a salad item but if prepared using some appropriate spices and other combination vegetables, give a delicious taste and flavour. The greens with the beetroot are also eaten but that is not the matter of preference in this article.
Way of Cooking
This vegetable can be cooked in traditional way that is cooking in a pan on a stove but here, I have used microwave as one can cook the vegetables in a hassle free way. Many people are not well versed with the microwave so I will like to mention the fundamentals of cooking in it. Microwave has generally 4 or 5 cooking intensity ranges starting from very high to very low. For cooking vegetables one can use very high or high option. One of the most important thing in microwave cooking is that one has to mix a calculated quantity of water in the vegetable before cooking and it should be sufficient to cook it and evaporate in the process and the dish becomes just dry as planned. For example in the present dish we have to add about 1-1/2 cup (each cup about 150 milli litre) water to it.
Those who are not comfortable with microwave cooking can go for the traditional saute and cook mode using their own basic culnery skills.
Ingredients for beetroot mixed dry vegetable
There are certain common vegetables which go well with beetroot and help in getting the taste of authentic Indian dry vegetables. At the same time one has to note that missing one or two vegetable ingredients will not be making any substancial change in the dish. So sometimes we have to increase or decrease the number of the vegetables for mixing. Anyway, the details of these ingredients are as below.
The quantity of the vegetables here is based on the assumption that there will be 5 persons for lunch or dinner time and though this will be a main dish but other main items will also be there including other dishes, bread and other common accompaniments like yogurt, curd, sauces, pickles etc.
- Beetroot - 3 to 4 medium sized (about 250 gram).
- Cauliflower - about 1/4th of 1 full cauliflower or 150 to 200 gram.
- Carrots - 1 to 2 medium sized or 150 gram.
- Green Peas - 1 cup peeled or 150 gram.
- Tomato - 2 numbers or 100 gram.
- Potato (optional) - 1 to 2 medium sized or 100 gram.
- Onion - 2 numbers for sauteying.
- Garlic - 6 cloves for sauteying.
- Ginger - 1/2 inch piece.
- Green coriander leaves - 1/2 cup.
- Cumin powder - 1/2 tsp.
- Coriander powder - 1/2 tsp.
- Black pepper powder - 1/2 tsp.
- Red chilli powder (optional) - 1/4 tsp.
- Green chilli (optional) - 1 the same number.
- Mango powder - 1 tsp.
- Cooking oil (optional) - 1 tbsp.
- Milk Cream (optional) - 2 tbsp.
- Salt to taste.
Chop onions, garlic, tomatos, green chilli, green coriander leaves and ginger separately. Keep aside. Cut all the vegetables in about 1/2 inch sized pieces. Keep all the spices ready in the requisite quantity.
Take a microwave compatible bowl of appropriate size and pour cooking oil in it. Add chopped onion, garlic and ginger to it. Heat it for 2-3 minutes and take it out. Now add all the cut vegetables (beetroot, cauliflower, carot, green peas, tomato and potato), cumin powder, coriander powder, black pepper powder, red chilli powder, chopped green coriander leaves, chopped green chilli and salt and mix well. Add 1 cup of water and keep the bowl in microwave for cooking. It will take about 15 to 17 minutes to cook it. One important thing about microwave cooking is that as soon as the vegetable dries up it will start charring itself soon so I will advise that after 12-13 minutes one has to stop the microwave and check for this aspect. If needed a little bit of water 1-2 tbsp is to be added. This will ensure that the vegetable will not get dried up much or gets charred. In microwave cooking, the amount of water to be added to get a true dry vegetable texture is a crucial aspect but it comes with some practice and also depends on the heat settings of a particular type of microwave. You may not get this information in your microwave manual but just a few times trying some dishes like this will give a clear idea about that. I learned it after hardly two cooking sessions for preparing common Indian mixed dry vegetables. Once the vegetable is cooked just mix the mango powder and fresh cream to it and stir it with a spatula and keep back in the microwave for 1-2 minutes just like that by closing the microwave door but not putting it on. That is a technique to moisten the upper layers of the vegetable which generally get dried up in the microwave cooking. Now take out the bowl from the microwave and keep it aside.
Decoration and presentation
।tems required for garnishing and decoration-
1. Tomato - 1 number.
2. Cucumber - 1 number.
3. Salad leaves - 8 to 10 leaves.
4. Cottage cheese or any other cheese as per liking - one small cube.
5. Tomato sauce - 2-3 tbsp.
The prepared dish can be kept in a flat pan and can be dressed or decorated with slices of cucumber, tomato and salad leaves. One can sprinkle grated cheese on it. For decoration lines of tomato sauce can be lined over these dressings. Like it? Take a photograph to share it with your friends.
Calorific value of the dish
Based on the calorific values of the ingredients a cup (volume about 150 ml) of this vegetable corresponds to approximately 100 calories and after excluding the optional items it comes to about 75 calories only.
Indian vegetable dishes contain some amount of chilli powder which makes it hot. Many people may not tolerate this and they need not to add this ingredient to the recipe.
Beetroot mixed dry vegetable prepared with Indian spices has a distinguished flavour and those who have a liking for Indian food will definitely be relishing this dish.
© 2020 Umesh Chandra Bhatt