Search Chitra's Food Book

July 20, 2011


I learnt this from my mom.Usually my mom makes this as an accompaniment for keerai kuzhambu.Its my favorite..Last week i made for mor kuzhambu . It was a flavorful and excellent combo.

Beetroot poriyal


  • Beetroot - 2 nos (big)
  • Moong dal - 2 tbsp
  • Salt & water - As needed
  • Sambhar powder  or Red chilly powder- 1.5tsp

To grind :

  • Grated coconut - 3 tbsp
  • Small onion - 2 nos
  • Jeera - 1/4 tsp

To temper :

  • Oil -  1 tbsp
  • Mustard seeds - 1/2 tsp
  • Urad dal - 1/2 tsp
  • Big onion - 1 no (finely chopped)
  • Curry leaves - Few


  • Chop the beetroot into small pieces and pressure cook along with moong dal , sambhar powder , salt & water.
  • Grind all the ingredients given under "to grind "into a smooth paste adding little water.
  • Now temper the items mentioned above and add the cooked beetroot mixture.
  • Then add the ground coconut paste and saute well till the  raw smell emanates.

Enjoy with sambhar/ mor kuzhambu / Keerai kuzhambu with a papad .


Beetroot contains sodium, potassium, phosphorus, calcium, iodine, iron, copper, Vitamins B1, B2, B3, B6 and C. Each capsule provides approximately 1-2mg of elemental iron.

Benefits and Features of Beetroot

  • Beetroot provides a good source of anthocyanadins, a natural antioxidant that contributes to its deep red color
  • Extract is a natural source of vitamins and minerals
  • Beetroot is used traditionally as a blood building food
  • Beetroot may aid the natural process of elimination and support detoxification processes
  • Beetroot has liver, spleen, gall bladder and kidney cleansing properties
  • Beetroot is particularly rich in Vitamin C, calcium, phosphorus and iron
  • Each capsule provides approximately 1-2mg of elemental iron
  • The iron contained in beetroot is organic and non-irritating and will not cause constipation
    Beetroot is useful in acidosis due to it being rich in alkaline elements
  • Vacuum packed to enhance stability and shelf life
  • Suitable for vegetarians and vegans
Beetroot for Cholesterol Reduction

Beet fiber has been shown to have cholesterol lowering capabilities. In a study on rats with induced high blood cholesterol, a red beet fiber diet caused a reduction of serum cholesterol and triglyceride levels (by 30 and 40%, respectively) and a significant increase in HDL cholesterol (good cholesterol). This diet induced also a significant decrease (almost by 30%) of cholesterol content in the aorta.

Beetroot for Blood Pressure

Beetroot juice has been shown to lower blood pressure in subjects with normal blood pressure. In healthy volunteers, approximately 3 hours after ingestion of 500 ml of beetroot juice, blood pressure was substantially reduced, an effect that correlated with peak increases in plasma nitrite concentration, nitrite being the blood pressure reducing ingredient.

Beetroot and nitrate capsules are equally effective in lowering blood pressure indicating that it is the nitrate content of beetroot juice that underlies its potential to reduce blood pressure. It has also been found that only a small amount of juice is needed – just 250ml – to have this effect.

Beetroot for Cardiovascular Disease Prevention

Betaine, a nutrient found in beets and some other foods lowers plasma homocysteine, a possible risk factor for cardiovascular disease. Betaine supplements are manufactured as a byproduct of sugar beet processing. Betaine “supplementation” has however been found to increase blood LDL cholesterol and triglyceride concentrations in healthy humans, which may undo the potential benefits for cardiovascular health of betaine supplementation through homocysteine lowering.

Beetroot for Healthy Liver Function

Beetroot contains the bioactive agent betaine, which supports healthy liver function. When the liver is functioning properly, fats are broken down efficiently, aiding weight loss, and preventing fatigue and nausea.

Glycemic Index of Beetroot

In a study to determine the estimated Glycemic Index of various foods, it was concluded that beetroot has a medium GI of 64.

Adverse Reactions from Beetroot

Beetroot and especially beet greens contain high levels of oxalate, and should be avoided by individuals with kidney stones containing oxalate

Beetroot contains nitrates and when they are cooked and left standing at room temperature, microorganisms that convert nitrates to nitrites begin to multiply, and the amount of nitrites in the beetroot rises. The nitrites combine with amines in the stomach to form nitrosamines, some of which are known carcinogens.


  1. wow healthy colorful dish easy to cook

  2. adding sambar powder to poriyal is new to me.. i love the color of beet poriyal..and love to have it with curd , brown hot rice, pappad and lemon pickle

  3. Nice healthy dish !! loved the idea of adding sambar powder to it !!

    Ongoing Event - CC-Roti Pachadi/Chutney

  4. Healthy Poriyal,ur very sounds too gud...

  5. looks lovely,perfectly done!yumm!always like jeera,onion and coconut combo in poriyals!

  6. One of my fav and looks yum....I liked your version

  7. very healthy and simple to have this with vathakuzhambhu

  8. Love this... Adding sambar powder is diff. will try it soo,

  9. Delicious poriyal,sure must have tasted superb

  10. Looks delicious...never added sambar powder to beet stir fry...

  11. Beet poriayal looks delicious.. Never heard of adding sambhar powder..sounds interesting..

  12. Love the beet colors....Thanks for sharing...

  13. A healthy poriyal.I also do like dis except a little change in the ingrdients.

  14. Nice n yummy curry..looks delicious n I love beets for its color..:)

  15. Healthy, flavorful & delicious poriyal!!
    Prathima Rao
    Prats Corner

  16. Healthy and delicious curry.. Looks perfect !!
    Indian Cuisine

  17. Wowww.. Delicious looking dish.. Simply inviting dear.

  18. Delicious - this one never fails to please!!

  19. Nice post. I tried this yesterday,and it was liked by all in the family.Thank you.

  20. Thanks all. @Hema , glad u all liked it. U made my day !!

  21. It is looks like beetroot salad. I have not tried this but I am going to try it. I have read the comments related to this recipe and it seems that few of them have tried it and they liked it.


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