Beetroot and Coconut Sabzi, South Indian Sabzi
by Tarla Dalal
beetroot and coconut sabzi recipe | South Indian beetroot sabzi | beetroot poriyal | stir fried beetroot | with 25 amazing images.
beetroot and coconut sabzi recipe | South Indian beetroot sabzi | beetroot poriyal | stir fried beetroot is a quick fix sabzi with an attractive hue. Learn how to make South Indian beetroot sabzi.
To make beetroot and coconut sabzi, combine the coconut, garlic, turmeric powder and chilli powder in a bowl, mix well and keep aside. Heat the oil in a deep non-stick pan, add the mustard seeds and urad dal and sauté on medium flame for a few seconds. Add the curry leaves and Kashmiri red chillies and sauté on medium flame for a few seconds. Add the beetroot and salt and mix well. Cover with a lid and cook on medium flame for 7 minutes, while stirring occasionally. Add the coconut-garlic mixture, mix well and cook on medium flame for 1 minute, while stirring occasionally. Serve hot.
Beetroot poriyal is an easy and tasty South Indian recipe, which features grated beetroot, flavoured with a traditional tempering and a scrumptious mixture of coconut, garlic and spice powders.
Since the beetroot is grated, it cooks very fast, so you can make this South Indian beetroot sabzi even on a busy day. This lip-smacking sabzi can make a healthy meal with chapati.
Beetroot is high in insoluble fibre and thus beneficial for a healthy gut. On the other hand, its glycemic index is medium but glycemic load is less and this healthy stir fried beetroot makes it suitable for diabetics as well. Beetroot has an important colour pigment called betalain, which not only gives beet its deep red colour but also has powerful antioxidant, anti-inflammatory and fungicidal properties. So it is also a wise pick for weight-watchers and heart patients.
Tips for beetroot and coconut sabzi. 1. Use freshly grated coconut for best flavour. 2. Instead of crushed garlic, you can also use finely chopped garlic. 3. Discard the Kashmiri chillies before serving. 4. You can try the same method with other veggies like grated carrot too!
Enjoy beetroot and coconut sabzi recipe | South Indian beetroot sabzi | beetroot poriyal | stir fried beetroot | with step by step photos.
Beetroot and Coconut Sabzi, South Indian Sabzi recipe - How to make Beetroot and Coconut Sabzi, South Indian Sabzi
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
For Beetroot and Coconut Sabzi
1 cup grated beetroot
1/4 cup freshly grated coconut
5 crushed garlic (lehsun)
1/4 tsp turmeric powder (haldi)
1/4 tsp chilli powder
2 tsp oil
1/2 tsp mustard seeds ( rai / sarson)
1 tsp urad dal (split black lentils)
5 curry leaves (kadi patta)
2 whole dry kashmiri red chillies , broken into pieces
salt to taste
For beetroot and coconut sabzi
- For beetroot and coconut sabzi
- To make {span class="bold1"}beetroot and coconut sabzi{/span}, combine the coconut, garlic, turmeric powder and chilli powder in a bowl, mix well and keep aside.
- Heat the oil in a deep non-stick pan ,add the mustard seeds and urad dal and sauté on medium flame for a few seconds.
- Add the curry leaves and kashmiri red chillies and sauté on medium flame for a few seconds
- Add the beetroot and salt and mix well. Cover with a lid and cook on medium flame for 7 minutes, while stirring occasionally
- Add the coconut-garlic mixture, mix well and cook on medium flame for 1 minute, while stirring occasionally.
- Serve the {span class="bold1"}beetroot and coconut sabzi{/span} hot.
If you like beetroot and coconut sabzi
-
If you like beetroot and coconut sabzi, then also try other recipes like
- beetroot and sesame roti recipe | healthy beetroot and sesame thepla | beetroot paratha – healthy breakfast | with step by step photos.
- beetroot, cucumber and tomato raita recipe | healthy cucumber tomato beetroot raita | Indian style veggie raita | healthy vegetable raita | with 15 amazing images.
- beetroot and dill salad recipe | Indian style beetroot dill salad | healthy chukandar and dill salad | with 16 amazing images.
What is beetroot and coconut sabzi made of?
- Beetroot and coconut sabzi is made of 1 cup grated beetroot, 1/4 cup freshly grated coconut, 5 crushed garlic (lehsun), 1/4 tsp turmeric powder (haldi), 1/4 tsp chilli powder, 2 tsp oil, 1/2 tsp mustard seeds ( rai / sarson), 1 tsp urad dal (split black lentils), 5 curry leaves (kadi patta), 2 whole dry kashmiri red chillies, broken into pieces and salt to taste.
Tips for beetroot and coconut sabzi
-
Use freshly grated coconut for best flavour.
-
Instead of crushed garlic, you can also use finely chopped garlic.
-
Discard the Kashmiri chillies before serving.
-
You can try the same method with other veggies like grated carrot too!
How to select beetroot
-
Select beetroots which are firm and small with fresh greens attached (if available in your area).
- The beetroot should have a pale brown outer skin covering, should be smooth and free from any cuts, blemishes or other damage.
- Avoid large beets with hairy taproots.
How to select coconut, nariyal
-
Choose coconuts that feel heavy for their size, having no cracks.
- Avoid those whose circular indented eyes are damp, moist or moldy.
-
Shake the coconut. It should slosh with liquid and sound full.
How to grate coconut, nariyal
-
Break open the coconut and separate out the water.
- Place each coconut halve on a garter and grate it thinly or thickly as required by the recipe.
-
Thickly grated can be used to make sauce or just simply added to vegetables during sauté.
For the coconut mixture
-
For the coconut mixture of beetroot and coconut sabzi recipe | South Indian beetroot sabzi | beetroot poriyal | healthy stir fried beetroot, add 1/4 cup freshly grated coconut in a bowl.
-
Add 5 crushed garlic (lehsun).
-
Add 1/4 tsp turmeric powder (haldi).
-
Add 1/4 tsp chilli powder.
-
Mix well and keep aside.
For the beetroot and coconut sabzi
-
For the beetroot and coconut sabzi recipe | South Indian beetroot sabzi | beetroot poriyal | healthy stir fried beetroot, heat 2 tsp oil in a deep non-stick pan.
-
Add 1/2 tsp mustard seeds ( rai / sarson).
-
Add 1 tsp urad dal (split black lentils).
-
Sauté on medium flame for a few seconds.
-
Add 5 curry leaves (kadi patta).
-
Add 2 whole dry kashmiri red chillies , broken into pieces.
-
Sauté on medium flame for a few seconds.
-
Add 1 cup grated beetroot.
-
Add salt to taste.
-
Mix well. Cover with a lid and cook on medium flame for 7 minutes, while stirring occasionally
-
Add the coconut-garlic mixture.
-
Mix well and cook on medium flame for 1 minute, while stirring occasionally.
-
Serve beetroot and coconut sabzi recipe | South Indian beetroot sabzi | beetroot poriyal | healthy stir fried beetroot hot.
Health Benefits of beetroot and coconut sabzi
-
Healthy Beetroot and Coconut Sabzi – high in fibre and antioxidants.
- The antioxidant betalain in beetroot helps to reduce inflammation in the body and protect organs like heart, lungs, liver etc.
- The fibre in the sabzi helps to manage blood sugar levels and blood cholesterol levels.
- The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. Such medium chain triglycerides get directly used up in the form of energy rather than being stored in the form of fats, thus avoiding weight gain. They also help boost metabolism and thus curb hunger.
- The active ingredient allicin in garlic is great for the heart and circulatory system too.
| Energy | 81 cal |
| Protein | 1.1 g |
| Carbohydrates | 3.8 g |
| Fiber | 2 g |
| Fat | 6.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 30.5 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 2.4 mg |
| Folic Acid | 2.8 mcg |
| Calcium | 6.8 mg |
| Iron | 0.4 mg |
| Magnesium | 17.2 mg |
| Phosphorus | 36.9 mg |
| Sodium | 15 mg |
| Potassium | 49.5 mg |
| Zinc | 0.3 mg |
Chef Mrs. Tarla, Your recipes are amazing like you. Only reading the methods of preparation sounds exotic. I have tried before some of the veggies and trust that thus one will turn good too. Thank you
Really lovely, simple recipe. Great idea to save time by using shredded beetroot!
Really amazing.... Sooo tasty, easy to make... First time I have eaten so tasty sabzi that too of beetroot.... Thank you very much ma''am
Beetroot and coconut subzi, this subzi is so easy to make, the flavour of the garlic and the crunchiness of the coconut is really nice. The sweetness of the beetroot just burst in the mouth in every bite. I enjoyed this subzi with dal and rice..