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Beetroot Salad Recipe

This recipe provides instructions for a healthy beetroot salad called Poriyal from South Indian cuisine. The salad contains beetroot cubes simmered with water until tender then sautéed with onion, ginger, cumin and green chili. It is finished with a squeeze of lemon juice and topped with chopped almonds. The entire dish takes 35 minutes to prepare and makes 2 servings with 151 calories per serving providing vitamins A and C as well as iron.

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Nitin Shinde
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38 views2 pages

Beetroot Salad Recipe

This recipe provides instructions for a healthy beetroot salad called Poriyal from South Indian cuisine. The salad contains beetroot cubes simmered with water until tender then sautéed with onion, ginger, cumin and green chili. It is finished with a squeeze of lemon juice and topped with chopped almonds. The entire dish takes 35 minutes to prepare and makes 2 servings with 151 calories per serving providing vitamins A and C as well as iron.

Uploaded by

Nitin Shinde
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Beetroot Salad Recipe (Poriyal) | Healthy Plant

Based Salad
Author Shahzadi Devje

This healthy Beetroot Salad Recipe, aka Poriyal, in South Indian cuisine, may look
fancy - but it's simple to pull off. Done in 35 minutes, and perfectly balanced with 4.2 from 5 votes
cumin, onion, fresh ginger and lemon. Garnished with crunchy sliced almonds to
create a stunning presentation, that tastes as good as it looks - SO DELICIOUS and piquant!

Prep Time Cook Time Total Time


10 mins 25 mins 35 mins

Course: Side, Snack Cuisine South Asian Servings: 2 people

Ingredients
2 Beetroots medium
1 cups water
0.75 tbsp sesame oil
0.5 onion medium, thinly sliced
0.5 tbsp ginger fresh, grated
0.5 tsp cumin powder
0.5 green chilli large
0.5 tbsp lemon juice fresh
0.13 cup almonds plain, chopped

Instructions
1. Wash, peel and slice the beetroot into medium cubes.
2. Place beetroot cubes into a saucepan and fill with water to cover.
3. Place the lid and bring to boil on high heat. Reduce heat to medium, and cook for 20 to 25
minutes, until tender. Drain the water and set beetroot aside.
4. In a pan, add oil and saute onion and ginger for 2-3 minutes on medium heat.
5. Stir in beetroot, cumin and green chilli and cook for 1-2 minutes.
6. Finish with a squeeze of lemon and sliced almonds.

Notes
• Buy beets that are similar in size to promote even cooking.
• Wear gloves when washing, peeling and chopping, to avoid staining your hands.
• Use a vegetable peeler, instead of a knife.
• Don't forget to cover the pot, when boiling. This will speed up the cooking process.
• Avoid discarding the nutritious beet greens. Use them as you would collard greens; saute
with a dash of oil and seasoning to create a the nutritious dish.
Nutrition Facts
Beetroot Salad Recipe (Poriyal) | Healthy
Plant Based Salad

Amount Per Serving


Calories 151 Calories from Fat 81
% Daily Value*
Fat 9g 14%
Saturated Fat 1g 5%
Sodium 109mg 5%
Potassium 378mg 11%
Carbohydrates 13g 4%
Fiber 4g 16%
Sugar 7g 8%
Protein 3g 6%

Vitamin A 25IU 1%
Vitamin C 8.8mg 11%
Calcium 51mg 5%
Iron 1.4mg 8%
* Percent Daily Values are based on a 2000 calorie
diet.

Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table
does not know your life - your body, including your hunger and satiety cues, change daily. It's okay
to eat more or less. Say no to food guilt and instead embrace mindful eating.

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