Beetroot Poriyal Recipe
Beetroot Poriyal is a traditional South Indian style stir fry. Learn to make quick, easy, and healthy beetroot stir fry.
Servings: 2
Calories: 225kcal
Ingredients
- 250 gram diced beetroot
- 2 tablespoon coconut oil
- 1 teaspoon mustard seeds (rai)
- 1 teaspoon white urad dal
- ¼ teaspoon hing (asafoetida)
- 1 tablespoon curry leaves
- 1 teaspoon chopped ginger
- 2 garlic cloves
- 1 green chili chopped
- ½ teaspoon red chilli powder
- ¼ teaspoon turmeric powder
- 1 ¼ teaspoon salt or to taste
- 2 tablespoon water
- 1 tablespoon grated coconut
- 1 tablespoon chopped coriander
Instructions
- Remove the skin of beetroot. Wash it. Dice it into equal size pieces. Keep it aside in a bowl. You can steam the beetroot after removing the skin and then dice it. I make poriyal without steaming beetroot.
- Using a mortar pestle make a coarse paste of ginger and garlic. Transfer it to a bowl and set aside.
- Heat oil in a stir fry pan or kadhai. Once hot, add mustard seeds, urad dal, curry leaves, asafoetida (hing), green chilli, crushed ginger and garlic. Saute for a minute or till urad dal is nicely roasted.
- Add diced beetroot, salt, red chilli powder, turmeric, and stir to combine.
- Add two tablespoons of water, cover the pan with the lid, and allow beetroot to cook with the steam for 2 – 3 minutes.
- Open the lid, add grated coconut and freshly chopped coriander. Stir to combine.
- Serve beetroot poriyal for lunch or dinner.
Video
Notes
Do not cook the poriyal for too long. especially if you are using steamed beetroot. A quick stir frying of 10 minutes is enough.
Nutrition
Calories: 225kcal | Carbohydrates: 19g | Protein: 4g | Fat: 16g | Saturated Fat: 13g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1637mg | Potassium: 466mg | Fiber: 6g | Sugar: 10g | Vitamin A: 763IU | Vitamin C: 306mg | Calcium: 99mg | Iron: 2mg