Beetroot stir-fry is a delicious, easy, and highly nutritious veggie. Made from fresh beets, it carries plenty of flavour and health quotient.
We have added bitter and pungent greens to balance the sweetness of beets. This recipe is crunchy in texture and goes well with chapati, dosa or steamed rice.
Beetroot is one of the healthiest and versatile vegetables that can go either in desserts or savories alike. Bake it, steam it, grate it, ferment it, or have it just raw in your salads.
They do carry sweet and bitter flavour. The best way to consume them is in individual veggies or with grains, as in fried rice or stuffed prantha (pan cake).
This recipe is balancing for all Dosha. Yet, for Pitta Dosha, they should consume in moderation. For Kapha and Vata, you should target to include beets 2-3 times in a week.
Health benefits of Beetroot
Beetroot is a superfood because of its intrinsic properties that help us attain a fit and healthy life. The tap-root of the Beet plant is known as beetroot.
It contains approximately 90% of water. Raw beets are a rich source of folate, minerals, vitamins, and antioxidants.
- Growth of tissues. Beetroot has a high content of folic acid, which is essential for the growth and development of tissues.
- Good for the heart. Beatine is a pigment found naturally in Beets. Betaine reduces the blood concentration of homocysteine and keeps the circulatory as well as the vascular system in good working.
- Fight cancer cells. Beatine is also responsible for the color of the vegetable. It has cancer-curing properties. The link between oxygen and cancer is well-known and beets can increase oxygen, within the blood, by 400 percent while helping to eliminate waste products.
- It helps in increasing hemoglobin and combats anemic symptoms. It is highly recommended increasing the body’s red blood cell count and prevent Iron deficiency.
- Beets also carry bone building materials, hence it is good for all age groups and in fact all health conditions.
- Beetroot is a treasured source of nutrients such as fiber and antioxidants to purify blood and colon, to strengthen gallbladder, and to keep heart diseases off the limits.
- Beets are one of the best liver healthy foods.
Beetroot Stir-fry | Iron Rich Recipe For Immunity and Healthy Liver
Equipment
- Heavy Bottom Pan
Ingredients
- 2 Large Beetroot
- 2 cloves Garlic
- 3 sprigs Green Onion Or 1 Medium sized onion finely chopped (optional)
- 1½ tsp Mustard Seeds
- 1½ tbsp Coconut Oil Replace with ghee or any pure cooking oil
- 1½ tsp Rock Salt to taste
- 1 pinch Asafetida or Hing
- 2-3 sprigs Fresh curry leaves
- 1 Fresh green chili optional
Instructions
Preparing the vegetables
- Thoroughly wash and cut the beetroot into thin half inch pieces. Keep aside.
- Finely chop green onion and pound/chop garlic.
Preparing the stir-fry
- Heat oil in a pan. Once the oil is hot, add in asafetida and mustard seeds.
- Let the seeds crackle. Now add chopped garlic and curry leaves.
- Break the chili in 2 parts with your hand and add it to the pan. This will just give the flavour and not make the veggie spicy. If you chop the chili in small pieces, it will make the veggie spicy.
- Mix well and let it cook till the mix for few seconds.
- Now add cut beetroot and salt. Mix well and cover.
- After 2-3 mins, add chopped green onion. Mix well and cover again.
- Let the veggie cook for 10-12 mins till the beets turn soft.
- Close the heat. Keep covered.
- Serve with Chapati or steamed rice. Enjoy!
Notes
- You can also add coconut meat or grated coconut to this recipe. It goes well with the beets.
- This recipe can be modified to replace curry leaves with coriander leaves and used as a spread over bread. For modification, add coriander leaves in the end and not at the beginning. Adding coriander leaves at the end preserves their nutrients and provides with a delicious aroma.
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