Steamed beetroot curry: (ZERO Oil)


Health Benefits:
Beetroot also known as the table beet, garden beet, red beet or informally simply as beet. Beetroot’s main benefits are that it contains no fat, very few calories and is great source of fibre. Beets provide a carbohydrate boost and almost no fat, along with plenty of different vitamins and minerals. Beets even contain folic acid an important component in the diets of all pregnant women.
Beets can be cooked by differnet ways by oven roasting, stir fry, boiling, baking, steaming.
Steaming and boiling are also ideal for rapid cooking of vegetables and greens which minimizes their loss of colour.
Boiling will soften vegetables faster and more thoroughly. However with steaming vegetables are not exposed directly to turbulent water, which helps retain their flavour, colour and nutrients. So that’s the reason most of healthy cooking recipes call for steamed vegetables, rather than boiled.

Makes: 3-4serving
Cooking time: 30-35mins
Preparation time: 10mins

• Beetroots- 5-6num (medium size)
• Chopped onion-1num
• Finely chopped green chilli-1tbsp
• Cumin seeds-1/2tsp
• Curry leaves-4-5
• Turmeric-pinch
• Salt-as per taste
• Chopped Fresh coriander-2tbsp

Cooking/steaming beetroot:

• Wash, peel and cut the beets into ½-1inch slices, wedges or cubes.
• Add water in a large pot and bring to boil.
• Place the sliced beets in the steamer basket, lower the heat and cover. Steam until vegetables are almost done, do not overcooks or they lose their potency.
• Try 8-12mins and check for tenderness. The amount of time will depend on how thick you sliced the beets, how tender you want them to be. Once they are done remove from the steamer and set aside.

To stir fry:
• Heat a non-stick pan add cumin seeds, as it splutters add curry leaves saute then add chopped onion, green chilli and saute until the onions are slightly translucent.
• Then add steamed beets mix well and saute for 4-5mins.
• Add salt, turmeric mix well and simmer for 3-4minutes. Turn off the flame and garnish with coriander leaves.
Serve with Pulka, Rotis OR Chapatis (Indian breads)

• If you choose to cook beets in water, consider using water as a base for soups, stews or to other recipes to regain some of those lost vitamins.
• The more water exposure beets get, the more vitamins will be removed so I reduced the steaming time, if you wish your beets to be more soft and well cooked increase the steaming or cooking time.
• This can be mixed with yogurt and enjoyed as raita (Dip) as well
• You can add garam masala, chilli powder if you like spicy

About Chitra Jagadish

My passion for Cooking & love to explore healthy recipes. This blog is a result from it and am here to share 'Recipes for Healthy living'...Its all about 'FOOD and HEALTH'

Posted on May 21, 2014, in Indian, Side dish and tagged , , , , . Bookmark the permalink. Leave a comment.

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