Beetroot Fry
A vibrant and healthy South Indian stir-fry where finely chopped beetroot is tempered with spices and finished with fresh coconut. This simple side dish brings a beautiful color and a hint of sweetness to any meal.
For 4 servings
Prep the Beetroot: Peel the beetroots and chop them into small, uniform ¼-inch cubes. This ensures they cook evenly. Set aside.
Temper the Spices: Heat coconut oil in a wide pan or kadai over medium heat. Once hot, add the mustard seeds and wait for them to splutter (about 30 seconds). Immediately add the urad dal and chana dal, sautéing for 1-2 minutes until they turn golden brown and aromatic. Be careful not to burn them.
Sauté Aromatics: Add the curry leaves and slit green chilies to the pan. Sauté for 30 seconds until the curry leaves are crisp. Then, add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
Cook the Beetroot: Add the chopped beetroot, turmeric powder, and salt to the pan. Mix well to coat the beetroot evenly with the spices. Sprinkle ¼ cup of water, cover the pan with a lid, and reduce the heat to low. Cook for 10-12 minutes, stirring occasionally, until the beetroot is tender when pierced with a fork.
Dry the Mixture: Once the beetroot is cooked, remove the lid and increase the heat to medium. Sauté for 2-3 minutes to allow any excess moisture to evaporate completely. The final dish should be dry.
Garnish and Serve: Turn off the heat. Stir in the fresh grated coconut and chopped coriander leaves. Mix gently and serve hot as a side dish with rice and sambar or rasam.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For faster cooking, you can grate the beetroot instead of chopping it. The cooking time will reduce to about 5-7 minutes.
- 2Do not add too much water, as it will make the poriyal soggy. A small splash is just enough to steam the beetroot until tender.
- 3The chana dal and urad dal in the tempering add a wonderful crunch. Ensure they turn golden but don't burn for the best texture and flavor.
- 4To prevent staining your hands while chopping beetroot, you can wear food-safe gloves or lightly oil your hands.
- 5For a slightly sweeter taste, you can add a tiny pinch of jaggery along with the beetroot.
Adapt it for your goals.
Protein Boost
Add ½ cup of cooked chickpeas or crumbled paneer along with the grated coconut at the end for a more substantial dish.
Nutty CrunchNutty Crunch
Stir in 2 tablespoons of roasted and coarsely crushed peanuts or cashews along with the coconut for extra texture.
Spice VariationSpice Variation
Add ½ teaspoon of sambar powder along with the turmeric powder for a different flavor profile.
With GarlicWith Garlic
Sauté 2-3 cloves of finely chopped garlic along with the onions for an added layer of flavor.
Why this is on our healthy list.
Rich in Antioxidants
Beetroots are a unique source of betalains, a type of phytonutrient that has powerful antioxidant and anti-inflammatory properties, helping to protect cells from damage.
Supports Digestive Health
This dish is high in dietary fiber from beetroot and coconut, which aids digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
Boosts Stamina and Heart Health
The natural nitrates in beetroot are converted to nitric oxide in the body, which can help improve blood flow, lower blood pressure, and enhance physical performance.
Frequently asked questions
One serving of this Beetroot Fry contains approximately 155 calories, making it a light and healthy side dish.