Beetroot stir fry – Beetroot Mezhukkupuratti
2013-01-11
- Yield : 250 gm
- Servings : 4nos
- Prep Time : 5m
- Cook Time : 15m
- Ready In : 20m
Beetroots are so healthy for you. It has tons of vitamins and minerals in it. Betalain, which gives beets their redness, is rich in antioxidants, substances that protect cells against the destructive effects of the free radicals believed to play a role in heart disease, cancer and other adverse health conditions It purifies your blood and makes you healthy.
Beets also contain copper, iron, fiber and folate as well as lesser amounts of vitamin A, vitamin B6, riboflavin, beta carotene and other nutrients. One cup of cooked beets contains 75 calories. Beets contain some protein and a minimal quantity of fat, but most of their calories come from carbohydrates. Of the 17 g of carbohydrates in a cup of beets, 13.5 g are in the form of sugars. In addition, beets also contain 3.4 g of fiber per serving.
Beet root is an excellent source of folate and a good source of vitamin C. Folate is important for a healthy nervous system and supports the production of oxygen-carrying red blood cells. Vitamin C is a major antioxidant that protects your body from damage caused by environmental and metabolic toxins. Betalains and some other nutrients are reduced in cooked beets because they are sensitive to heat. As cooking time and temperature increase, betalains and vitamin C content steadily decreases.
Consequently, it is best to steam beets for less than 15 minutes or bake them at lower temperatures for less than an hour to retain most of the nutrients. Cooked beets are much higher in dietary fiber compared to beet juice because the juicing process removes over 90 percent of the fiber.
Beetroot stir fry is very easy to make with less time and less ingredients. As it is nutritious, it is good for your kids. Try this simple recipe that you can easily prepare at home!
Ingredients
- Beetroot - 2 nos
- Green chillies - 2 nos (chopped)
- Shallots - 4 nos (crushed)
- Mustard seeds - 1/4 tsp
- Coconut oil - 4 tsp
- Curry leaves - 2 strings
- Salt to taste
- Water - 2 cups
- Dry red chillies - 3 nos (crushed)
Method
Step 1
Clean and cut the the beetroot into small pieces.
Step 2
Heat a pan add beetroot pieces, salt, chopped green chillies and water and cook for about 10 minutes till the water is absorbed and the pieces are cooked.
Step 3
Heat coconut oil in a pan, splutter the mustard seeds. Add the crushed shallots, red chillies and curry leaves. Saute for 2 minutes.
Step 4
Add cooked beetroot pieces and mix well and cook for 5 minutes in a low flame.
Step 5
The beetroot stir fry is ready to be served.
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