Wondering what beetroot poriyal is? Typical of South Indian cuisine, poriyal refers to vegetables that have been stir-fried or sautéed in an array of aromatic Indian spices…simply delish!
This beetroot salad, stir-fried with onions and cumin gives the perfect amount of heat whilst allowing the sweetness of the beets to come through – double the chillies for an extra voomph!
This week has been a celebration of athletic performance in our house; with my 12-year-old, Roohi winning the U14 Titan award for volleyball…Yay!!
With two sporty kids to nourish and an energetic toddler to care for; I am pretty strapped for time. Turning to recipes that are simple, delicious and bursting with nutrition is the key…and THIS beetroot poriyal is just that!
Let’s take a closer look at beetroot
Beets are another vegetable we enjoy on a weekly basis. Truth be told, I haven’t always been a fan. I never grew up eating beets..but that changed 6 years ago when I started experimenting with them in a variety of ways (can’t wait to share my other recipes with you!) They’re incredibly rich in antioxidants, fiber, and taste delicious! Must admit that they are an acquired taste; they can be bitter, earthy, and strong for most people.
Beets belong to the same family as chard and spinach and both the leaves and root can be eaten – yes, they do present a double bounty! The leaves tend to have a bitter taste whereas the round root is typically sweet. Did you know beetroot can also be white or golden?
Beetroot and sporting performance
I was particularly drawn to the attention around beetroot juice as the newest sports supplement due to its high content of nitrate. Nitrate, once consumed is converted into nitric oxide (NO) in the mouth and stomach. NO pays several roles in the body; importantly acting as a vasodilator and opening up the blood vessels and is responsible for lowering blood pressure.
Athletes are increasingly interested in dietary nitrate supplementation with beet juice. Research suggests it may improve performance by decreasing the amount of oxygen needed during exercise, increasing blood flow to exercising muscles and lengthening the amount of time one can exercise before reaching exhaustion. WOW! Now ‘Beat’ that!!
If beet salad doesn’t take your fancy, I will soon share another beet recipe..stay tuned!
So, kuch kuch hota hai? If you try this recipe, would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram and twitter! Can’t wait to see your photos.
- Sports Dietitians Australia, Nitrate – Beetroot Juice, https://www.sportsdietitians.com.au/factsheets/supplements/beetroot-juice-nitrate/
- Hoon, Nathan A. Johnson, Phillip G. Chapman, and Louise M. Burke, The Effect of Nitrate Supplementation on Exercise Performance in Healthy Individuals: A Systematic Review and Meta-Analysis Matthew W.http://www.dietitians.ca/Downloads/Public/Readings/Beetroot-Review.aspx
- Food and Nutrition, Why Beets deserve the Spotlight, http://www.foodandnutrition.org/November-December-2015/Savor-Beets/
Beetroot Poriyal (Stir-fry Salad with Cumin)
- 4 Beetroots medium
- 2 cups water
- 1½ tbsp sesame oil
- 1 onion medium, thin slices
- 1 tbsp ginger fresh, grated
- 1 tsp cumin powder
- 1 green chilli large
- 1 squeeze lemon juice fresh
- ⅓ cup almonds sliced
- Peel and slice the beetroot into wedges
- Place beetroot wedges into a saucepan and fill with water to cover
- Bring to a boil, then cook for 20 to 30 minutes, until tender and drain the water
- In a pan, add the oil and stir-fry the onion and ginger for 5 mins
- Add the beetroot wedges, cumin and green chillies
- Finish with squeeze of lemon and sliced almonds