Beetroot Poriyal is a South Indian side dish made from finely grated or chopped beetroot sautéed with spices and coconut. This vibrant and nutritious dish is known for its slightly sweet flavor, earthy taste, and colorful appearance. It’s typically served as an accompaniment to rice and curry and is appreciated for its simplicity and health benefits.

Ingredients:

• 2 medium beetroots, peeled and grated or finely chopped
• 1 tablespoon oil (coconut or vegetable oil)
• 1 teaspoon mustard seeds
• 1 teaspoon urad dal (split black gram, optional)
• 1/2 teaspoon cumin seeds
• 1 dried red chili, broken into pieces
• 1 green chili, finely chopped (optional)
• 1/4 cup freshly grated coconut
• 1/4 teaspoon turmeric powder
• 1/2 teaspoon sambar powder (optional, for extra flavor)
• Salt to taste
• Fresh cilantro, chopped (for garnish, optional)

Instructions:

1. Heat the Oil:

   • In a pan, heat the oil over medium heat. Add the mustard seeds and let them splutter. If using urad dal, add it along with the mustard seeds and sauté until it turns golden brown.

2. Add Spices:

   • Add the cumin seeds, broken red chili, and green chili (if using) to the pan. Sauté for a minute until the spices release their aroma.

3. Cook the Beetroot:

   • Add the grated or chopped beetroot to the pan. Stir well to coat the beetroot with the spices. Add turmeric powder and sambar powder (if using). Mix thoroughly.

4. Simmer:

   • Cover the pan and cook on low heat for about 10-15 minutes, or until the beetroot is tender and cooked through. Stir occasionally to prevent sticking.

5. Add Coconut:

   • Once the beetroot is cooked, add the freshly grated coconut and mix well. Cook for an additional 2-3 minutes.

6. Season and Garnish:

   • Season with salt to taste. Garnish with chopped cilantro if desired. Serve warm.

Nutritional Information (per serving, approx. 1/2 cup):

• Calories: ~80 kcal
• Proteins: ~2g
• Carbs: ~15g
• Fiber: ~3g

Nutritional Summary: Beetroot Poriyal is a light and nutritious side dish that is rich in vitamins, minerals, and dietary fiber. It’s relatively low in calories and provides a moderate amount of carbohydrates, primarily from the beetroot. The dish is also a good source of dietary fiber, which supports digestive health. The addition of coconut adds healthy fats and enhances the flavor and texture of the dish. Overall, Beetroot Poriyal is a healthy and flavorful option that complements a variety of Indian meals