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Easy-To-Make Healthy Food Recipes Part III-Beet Salad or Beetroot Salad

Updated on January 20, 2013
5 stars from 1 rating of Beet Salad

Beet salad

You may not be familiar with this salad but once you get to taste it, I'm sure you'll become a fan of this healthy and delicious recipe. I first heard about this food item when a job transfer took me from Chennai to Pune. Pune, the cultural capital of Maharashtra in the West of India, is a beautiful place with beautiful people.

The people are friendly and fun-loving and more than anything else, what attracted me most was the boldness exhibited by the women. They are very smart and daring and exhibit great confidence. I have great respect and admiration for the women of this state. I enjoyed my three years' stay in the city and learned several new recipes from my colleagues. Beet salad (beetroot koshimbir as it is called in this city) is one of them and its nutritive value impressed me so much that I want to share it with you.

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Cook Time

Prep time: 10 min
Cook time: 5 min
Ready in: 15 min
Yields: Serves two people

Ingredients

  • 1 medium size Beet or beetroot, finely grated
  • 1 big Green chilli, finely chopped
  • 3 to 4 tbsp. Yoghurt plain
  • 1/2 tsp Mustard, for seasoning
  • 1 small piece ginger (optional), finely chopped
  • A pinch asafetida
  • A few leaves Cilantro, finely chopped
  • A few curry leaves (optional)
  • 1/2 tsp salt
  • 1 tsp. oil

Preparation

  1. Wash, peel and grate the beet finely.
  2. To oil in a small fry pan, add mustard; when it splutters, add asafetida and green chilli and saute till the chilli pieces change color slightly. This way, even if you bite into a chilli, it will not be hot and spicy.
  3. Add the grated beet and salt and fry for a minute or two. It gets cooked very quickly.
  4. Remove from fire and transfer to a serving bowl. Let it cool for a few minutes.
  5. Mix in yoghurt and whisk well with a spoon.
  6. Garnish with cilantro leaves and serve chilled or in room temperature.
  7. Adding ginger and curry leaves is optional; if you do want to add them, do so in the second step when you add the green chillies.

Why I wanted to share this recipe

I can't really explain the goodness of this beet salad in mere words. Not only is it yummy but is such a healthy and nutritious food that I decided to share it with you.

Red beets are rich in betacyanin that give the vegetable the reddish purple color. Betacyanin is a very powerful anti-cancer agent and it is the one that gives the tint to bougainvillea. In olden days, the Russian women used it to prepare rouge that gave their cheeks the pink color.

The microorganisms in the soil produce a compound called geosmin that gives beet its earthy taste.
There are different kinds of beet in different parts of the world but the most common variety is the blood red beet. It is also prepared differently in different countries. The best way to get the maximum nutrition from this vegetable is to prepare it in a way that preserves its nutritive value meaning that it should not be cooked too much. In this respect, this salad recipe is perfect to get all the nutrition from the beet.

When I first tried out this recipe, I could not believe that beet could be prepared in this simple manner and so full of nutrition. It has since become my favorite dish; I prepare it when there is no time to prepare any other dish and also when there are unexpected guests for dinner. This can be prepared in no time and I don't have to reiterate its healthy aspect (I have stressed this fact too many times in this hub-I'm aware of this but couldn't help it).

Beet contains a whole lot of almost all the vitamins and folate, iron, magnesium, manganese and phosphorus in abundance among other things.

I do hope that you try out this recipe and let me know how much you liked it [or hated it too :)]
But as far as I know, only our youngsters who are picky eaters will frown at this dish because of the earthy taste of this vegetable. Otherwise most of us who give importance to healthy foods should like it. I simply love the taste of this vegetable and hope you get to like this dish.

Happy and healthy eating!

Nutrition Facts
Serving size: 2 cups
Calories 117
Calories from Fat0
% Daily Value *
Carbohydrates 26 g9%
Sugar 18 g
Fiber 8 g32%
Protein 4 g8%
Sodium 212 mg9%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Comments

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    • remaniki profile image
      Author

      Rema T V 4 years ago from Chennai, India

      Thank you girishpuri. Yes, a very simple yet nutritious dish. Cheers, Rema.

    • remaniki profile image
      Author

      Rema T V 4 years ago from Chennai, India

      Thank you very much girishpuri. Glad you like the recipe. Cheers, Rema

    • girishpuri profile image

      Girish puri 4 years ago from NCR , INDIA

      very much nutritive and easy to cook, thanks Rema

    • girishpuri profile image

      Girish puri 4 years ago from NCR , INDIA

      very much nutritive and easy to cook, thanks Rema

    • remaniki profile image
      Author

      Rema T V 4 years ago from Chennai, India

      Hi vibesites,

      Please try it out and enjoy the benefits of beets. Thank you very much for your time. Cheers, Rema.

    • remaniki profile image
      Author

      Rema T V 4 years ago from Chennai, India

      Hi Christy,

      There is no doubt that this not-so-favorite-of-many vegetable is very good for health. Thank you very much for your visit and the share and votes too. Cheers, Rema.

    • vibesites profile image

      vibesites 4 years ago from United States

      Surprising information about beets... and I'd like to try your recipe since I discovered from you that it has amazing health benefits. Voted up and useful. :)

    • ChristyWrites profile image

      Christy Birmingham 4 years ago from British Columbia, Canada

      I like that this recipe has low prep time and is nutritious too! Going to share and vote up.

    • remaniki profile image
      Author

      Rema T V 4 years ago from Chennai, India

      Of course Dianna, this is so good a vegetable and known for its nutritive value that once you start eating it you will realize it yourself. One very important thing I noticed in this dish is that in spite of the chillies (that are of course fried making it less pungent) this dish is very smooth on the stomach. I feel very good on days I eat this salad. Maybe due to the beet-yoghurt combination, not sure but it sure feels good.

      I really hope you start eating beets. Thanks for your comment.

      Cheers, Rema.

    • remaniki profile image
      Author

      Rema T V 4 years ago from Chennai, India

      Thanks anu for the visit and the comment. I am so glad that your daughter unlike many other children (including my teen daughter) loves this dish. Cheers, Rema.

    • teaches12345 profile image

      Dianna Mendez 4 years ago

      My mom tried to get us to eat these as children, but to no avail. I may have to try them again since you have convinced me they are very healthy for the body.

    • anuramkumar profile image

      anuramkumar 4 years ago from Chennai, India

      This is one of my favorite recipes. The best way to make my daughter eat beet is this salad. Superb pics, Rema.

    • remaniki profile image
      Author

      Rema T V 4 years ago from Chennai, India

      Linda,

      I am so glad to hear that you love this vegetable. I sometimes feel sorry that many people dislike beets-poor people! They have just not realized how good it is for their health. Anyway, let's enjoy its goodness.

      Thanks Linda for being here supporting me. Cheers, Rema.

    • remaniki profile image
      Author

      Rema T V 4 years ago from Chennai, India

      Hi Janine,

      Thanks so very much for the great support you give me as usual. I had only one doubt when I published this hub. Westerners are not so used to taking yoghurt as we here in the east do if what I have heard is right.

      I'll be glad to hear from you about Kevin's reaction (and yours too) to this recipe if you get to prepare it sometime. Just curious. Thanks again dear. Cheers, Rema.

    • remaniki profile image
      Author

      Rema T V 4 years ago from Chennai, India

      Hi Bill,

      I really wish you would change your habits as you mentioned. You will love this recipe, I guarantee. Thanks for the support as always. Cheers, Rema.

    • Sunshine625 profile image

      Linda Bilyeu 4 years ago from Orlando, FL

      I am one of those rare people who like beets! No one in my family will eat them. I think they are delicious as is your easy to follow recipe. Thanks Rema!!

    • Janine Huldie profile image

      Janine Huldie 4 years ago from New York, New York

      My husband actually eats beets, so much have to show him this recipe. Thanks Rema for sharing and voted, shared and tweeted, too!!

    • billybuc profile image

      Bill Holland 4 years ago from Olympia, WA

      You happened to pick a vegetable that I do not eat, and I actually have no reason for not eating them. I don't mind the taste, but it is something I got out of the habit of eating for decades now. Perhaps it is time for me to change my habits. :) Thanks for the reminder, Rema!