This red root is a nutrients-filled vegetable rich in vitamins A, C and B9, and minerals such as manganese and potassium. It can be used multfariously to add flavour to popular foods. Try out these healthy, appetising beetroot recipes, writes Ramiya Saktivel
Beetroots boost functioning of the heart and lungs during exercise and sports. They are also rich in folic acid, which prevents damage to blood vessels, improving cardiovascular health. Their high fibre content also fights constipation and lowers blood pressure.
BEETROOT JUICE
INGREDIENTS
• 1 small beetroot
• 1 apple
• 1 carrot
• ½ lemon
• ½ cm ginger piece
• 2 tsp jaggery powder
PREPARATION GUIDE
• Wash all fruits and vegetables well.
• Peel and cut into small pieces and blend in a mixer with the ginger.
• Add jaggery powder and blend again.
• Squeeze lemon into juice and stir well.
BEETROOT PARATHA
INGREDIENTS
• 3 medium-sized beetroots
• 3 cups wheat flour
• 1 tsp ajwain
• ½ tsp red chilli powder
• ½ tsp garam masala
• ¼ tsp turmeric powder
• 1 tsp ghee
PREPARATION GUIDE
• Peel and skin beetroots, wash and chop into 2-inch pieces.
• Put chopped beetroots into a pressure cooker. Cook for two steams. Once cool, puree them in a blender without water.
• Add wheat flour, pureed beetroot, ajwain, turmeric powder, red chilli powder, garam masala, ghee and salt in a bowl. Mix well.
• Make a smooth dough with little warm water. Apply some oil on the dough and set aside for 10-15 minutes.
• Make equal size balls from the dough. Roll the parathas using a roller. Then spread oil or ghee on it.
• Heat a tawa on medium heat and cook paratha. Drizzle some ghee on it.
• Serve beetroot paratha with yoghurt, pickle, raita, or gravy
BEETROOT POPS
INGREDIENTS
• 3 medium-sized beetroots
• 2 medium-sized potatoes
• 1 carrot
• 4 beans
• ¼ tsp chilli powder
• 4 tbsp cornflour
• ½ cup breadcrumbs
• 300 ml sunflower oil
• Methi
• Salt to taste
PREPARATION GUIDE
• Chop carrot and beans into small bits and boil until well cooked.
• Pressure cook beetroots and potatoes.
• Peel beetroots and potatoes and keep in a bowl, making sure to drain excess water.
• Mash well, adding salt to taste.
• Add cooked carrot and beans. Add chilli powder and mix well.
• Knead the mixture and make balls.
• Mix cornflower with water to make a thick paste.
• Heat oil in a cauldron. Dip balls in cornflower and bread crumbs and fry.
• Drain on tissue paper. Insert a toothpick into each ball.
• Serve with green chutney or other sauce.
