20 Minute Beetroot Poriyal (Warm Beet Salad)

Beetroot poriyal is a popular vegetable side dish in Indian cuisine. It’s a warm beet salad that is prepared quickly by first boiling cubed beets and then sautéingthe root vegetable in a pan stovetop with thin slices of onion and select spices. Garnish with roughly chopped almonds for added crunch, and serve!

While it is true that many of us need to eat more vegetables, as a registered dietitian, I know it’s not always easy to find ways to fit them into our diets. That’s why I’m so excited to share this nutritious salad with you. Not to mention concocting Indian and Pakistani recipes with fresh and seasonal ingredients stirs up nostalgia within me.

This warm beetroot salad is an excellent option for anyone looking for nourishing side dishes who want to up their veggie intake. Plus, it’s easy to make, budget-friendly, and packed with goodness — and deliciousness.

Even though beetroot is often underrated, it’s immensely versatile and can be used in many dishes. This beet veggie dip, for example, is one of our favourites.

As a root vegetable, beets are packed with fibre, vitamins and minerals. They’re also a good source of antioxidants.

All of these nutrients and plant compounds are important for maintaining health. I’ve dived into the nutrition information and health benefits below – if you’re interested.

Following the success of my Mediterranean salad this week, I wanted to offer you something more traditional from my Desi culture. Of course, if South Asian (Indian and Pakistani) recipes are something that you want to see more of, please let me know in the comments!

What is beetroot poriyal?

Poriyal is a stir-fry, and beetroot poriyal is a dish made by stir-frying beetroots. It’s a popular dish in South Indian cuisine and is often served as a side dish.

I’ve always liked it as a warm salad or as part of a larger meal. In fact, it was my mother’s go-to “diabetes salad” to help control my father’s blood sugar levels. Equally significant – a beetroot salad, such as this one, provided more options than just greens.

Beets nutrition and health benefits

Beets are an excellent source of folate, which is a water-soluble B-vitamin. Folate is important for many biological processes, including the synthesis and repair of DNA.

Additionally, consuming an adequate amount of folate from food is especially important for women who are pregnant or planning to become pregnant. This is because a lack of folate can lead to neural tube defects.

Beetroots also include significant amounts of potassium and manganese. Potassium is an electrolyte that aids in maintaining fluid balance in the body. It’s also important for muscle contraction and nerve function.

On the other hand, manganese is a mineral involved in many body processes, including energy production and antioxidant defence.

It’s no secret that beetroot juice is popular among athletes since it has a high nitrate concentration, which is thought to improve athletic performance. After being consumed, nitrate is converted into nitric oxide (NO) in the mouth and stomach. NO is a vasodilator that opens up blood vessels, lowering blood pressure.

Following, you will find beets nutrition data for 100 grams of raw beets.

Nutrient and calories	Amount	%DV
Protein	1.6 g	3%
Dietary Fiber	2.8 g	10%
Fat	0.2 g	0%
Folate	109.0 mcg	27%
Manganese	0.3 mg	13%
Potassium	325.0 mg	7%
Protein	9.65 g	3%
Sodium	78.0 mg	3%
Magnesium	23.0 mg	5%
Total carbohydrate	9.6 g	3%
Vitamin C	4.9 mg	5%
Calories	43.0 kcal

Carbs in beets

Carbs are abundant in beets. A hundred grams of beetroot contains approximately 10 grams of carbohydrates, the bulk of which comprises natural sugar and dietary fibre.

Fibre is an important nutrient that helps keep us regular, and since beets might help in lowering cholesterol levels, they hold potential for heart health. Furthermore, beets are high in nutrients and plant compounds that have been linked to improved blood flow and reduced inflammation.

Beets contain both soluble and insoluble fibre, making them a great option for those looking to increase their fibre intake.

Potassium in beets

Beets are a good source of potassium, an important electrolyte that helps to regulate blood pressure and muscle contractions.

A hundred grams of beetroot contains approximately 325 mg of potassium (7% DV).

Ingredients

• Beetroot: four medium beetroots, peeled and diced.
• Sesame oil adds a lovely nutty flavour to the dish, but you can use any other cooking oil.
• Ginger: grated ginger works best in this poriyal recipe. The beet-ginger pairing is absolutely delicious.
• Onion: thinly sliced onion is all you need to add some depth of flavour.
• Cumin powder: a teaspoon of cumin helps to round out the flavours.
• Green chillies: Thai chillies for a strong kick! You could use more or less depending on your spice tolerance.
• Almonds: I like to use roughly chopped almonds for textural contrast.
• Lemon: squeeze fresh lemon for a hint of tangy deliciousness!

How do you make a warm beetroot salad?

You can find the complete ingredient list and detailed instructions in the recipe card below.

Nutrition information per serving

One serving of this warm beetroot salad recipe is:

• 21 grams of total carbs. 14 grams of net carbs
• 5 grams of protein
• A high source of vitamin C
• Low in sodium
• An excellent source of fibre
• A high source of potassium

*Percent Daily Values are based on a 2000-calorie diet

Variations and storage

Beetroot poriyal leftovers can be stored in an airtight container in the fridge for up to 3 days. Reheat in a pan on the stove or in the microwave before eating.

Though it’s delicious ‘as is,’ there are a few variations you could try:

• Swap out the almonds for another type of nut or seed. For example, we love it with walnuts, cashews, or pumpkin seeds, which are all delicious options.
• Add some grated coconut for an extra dose of flavour and nutrients.
• A few chopped beet greens into the mix will certainly boost the dish’s nutritional value.
• Consider serving this poriyal as a side dish with rice and daal or as part of an Indian thali. It would also be delicious served with some roti or paratha.

Whether you’re looking for a healthy lunch option or a side dish to accompany your main course, this beetroot poriyal recipe is definitely worth trying!

What are your favourite easy healthy salad recipes?

If you try this warm Indian Beetroot salad recipe, I’d love to hear from you! Leave a comment, rate it, or share a photo and hashtag #desiliciousrd on Instagram. I can’t wait to see your photos.

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