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How to Make Very Yummy Beetroot Fry or Beetroot Poriyal - Very Traditional South Indian Tamilnadu Style Recipe

Updated on April 20, 2020
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Beetroot Poriyal or Beetroot fry

Beetroot Poriyal or Beetroot fry
Beetroot Poriyal or Beetroot fry

Beetroot Poriyal or Beetroot fry

5 stars from 2 ratings of Beetroot Poriyal or Beetroot fry

Recipe Introduction

Dear Readers,

Beetroot poriyal is a side dish recipe which gives you a sweet taste. My family love this recipe as it goes well with all rice with gravy recipes. Moreover it is a healthy and delicious recipe. Try this south Indian style of preparing Beetroot poriyal and your family is surely going to like it.

Health benefits

Health benefits of Beetroot are as follows:


Beetroot helps to reduce Blood pressure

  • 250 ml of Beetroot juice consumed daily leads to reduced blood pressure as per studies. Reason being that, presence of nitrates which is converted by our body to nitric oxide. During this process our blood vessels expands. Still more studies on beetroot could give better understanding of beetroot's health benefit on blood pressure.

Prevents plaque formation and reduces bad cholesterol

  • Study suggests that phytonutrients in beets can have these beneficial properties of reducing the bad cholesterol and increase the good cholesterol.

Beetroot is rich in folic acid, which is good for pregnant women

  • Study suggests that nitrate presence might be of some help for pregnant woman. However more research required. Other than that, Folic acid present in Beetroot is definitely good for pregnant woman.

Beetroot helps to treat anemia

  • Beetroot has been used in Indian households as a very old tradition to treat Anemia.

Helps in digestion

  • Consuming Beetroot regularly has been found to help in digestion and good blood quality. Red beets may be useful in digestive system related illness and blood. Beets also keeps your abdominal health in good shape. Rich fiber in Beets may help treat diverticulitis and helps in bowel movement.

Beetroot improves brain health

  • Brain's blood flow is improved due to Nitrates in Beetroot. Nitric oxide allows the cells in brain to communicate with each other. Hence enhances brain health. Limited study suggests that, Beetroot juice helps to prevent Alzheimer's. Also regular consumption of Beetroot improves cognitive functioning and healthier brain.

Delays signs of premature aging

  • Beet greens contains Vitamin A and carotenoids which can benefit people from within. As per a Chinese study, Sugar beet molasses contains excellent antioxidant properties. The phenolic content of sugar beet molasses seems to demonstrate anti aging properties.

Better skin health

  • Research suggests that, beetroot ingestion has found to prevent Skin cancer. Vitamin A in beetroot helps in daily replacement of skin cells, maintain healthy mucous membranes and improves skin health.

Reference: stylecraze

Cook Time

Prep time: 15 min
Cook time: 15 min
Ready in: 30 min
Yields: Serves three people
Chopped Beetroot npieces
Chopped Beetroot npieces
Required ingredients
Required ingredients

Ingredients

  • 2 Beetroot, (Big)
  • 3 teaspoon Refined oil
  • 1/4 teaspoon Mustard
  • 1 teaspoon Bengal gram
  • ½ cup Big onion, (chopped)
  • 2-3 Red chilies
  • ½-1 teaspoon Salt
  • 4-5 Curry leaves
  • ¼ cup Grated coconut, (Optional)
Mustard and bengal gram are getting fried in oil
Mustard and bengal gram are getting fried in oil
Onions are added in the pan for frying
Onions are added in the pan for frying
Chopped beetroot are added
Chopped beetroot are added
Beetroot poriyal got cooked
Beetroot poriyal got cooked
Grated coconut is added on top of the beetroot poriyal
Grated coconut is added on top of the beetroot poriyal
Beetroot poriyal is ready to taste
Beetroot poriyal is ready to taste

Instructions

  1. Remove the outer layer of the Beetroot and cut the Beetroot in to small pieces.
  2. In a frying pan pour oil and place on the flame. When the oil is hot put the mustard seeds in the oil and let them to crackle.
  3. Now add the Bengal gram in the oil and fry till it becomes golden brown.
  4. Now add chopped big onion, curry leaves, red chilies and fry the onions till they turn slight golden brown.
  5. Then add the chopped beetroot inside the pan and sauté well.
  6. Put the given quantity of salt and mix well.
  7. Fry the beetroot in the medium flame. Sprinkle little water on the beetroot and sauté the beetroot, so that they do not get burnt and stick in the pan.
  8. Now close the lid and let them to boil.
  9. When the poriyal is cooked, switch off the flame.
  10. Now add grated coconut on the cooked beetroot, stir well and shift to a serving bowl.
  11. Now Beetroot Poriyal or Beetroot fry is ready to serve. It is a very good side dish for sambar, rasam & curd.

Nutrition facts for Beetroot

Nutrition Facts
Serving size: 820g
Calories 350
Calories from Fat90
% Daily Value *
Fat 10 g15%
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 80 g27%
Sugar 60 g
Fiber 23 g92%
Protein 13 g26%
Cholesterol 0 mg
Sodium 640 mg27%
* 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.

Beetroot and it's biological name/origin

The beetroot is the taproot portion of a beet plant, usually known in North America as the beet, and also known as the table beet, garden beet, red beet, dinner beet or golden beet. It is one of several cultivated varieties of Beta vulgaris grown for their edible taproots and leaves; they have been classified as B. vulgaris subsp. vulgaris 'Conditiva' Group.

Ref: Wikipedia

© 2014 Ravi and Swastha

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