Beetroot is a healthy vegetable and if included in our 5 veggies a day, would provide us with a good amount of magnesium, potassium, iron, folates and Vitamins A, B6 and C. Beetroot is believed to improve blood flow and lower blood pressure due to the presence of nitrate in it. It contains flavonoids, soluble fiber and antioxidants which reduces bad cholesterol and prevents formation of plaque. It has a high iron content and thereby helps in treating anemia.
Beetroot - 250 gms
Shallots - 2
Coconut grated - 2tbsp
Green chillies - 2
Curry leaves - 5 to 6
Mustard seeds - 1 tsp
Turmeric pwd - 1/2 tsp
Salt to taste
Oil - 1 tsp
Peel and wash the beetroot, then chop it into small pieces. Add a little water, turmeric pwd and salt and cook in a pressure cooker for 2 whistles. The beetroot can also be cooked in the kadai, cover it and check in between if more water needs to be added to cook it. Once done, take it off the heat and prepare the tempering.
Slice the shallots and slit the green chillies and keep aside.
Heat the oil in a pan and add the mustard seeds when the oil is near smoking. Once the mustard seeds splutter add the sliced shallots, curry leaves and green chillies and sauté till the shallots are done. Add the cooked beetroot and mix well. Sauté for a minute and add the grated coconut and sauté for a couple of minutes. Take off the heat and keep covered till ready to serve.
In Kerala, beetroot thoran is served as a side dish in a rice and curry meal.