Beetroot: This root tops in nutrition

Dr Kaviraj Khialani – celebrity Master Chef, is a Mumbai based Author, Writer, Food Designer, Academician having specialised in over 33 international cuisines. Here he lists the various health benefits of Beetroot and the interesting ways we can include it in our diets

Beetroot is said to be a part of the Amaranthaceae family and was first cultivated by the Romans. Both its leaves and the big round root of the plant are edible and are commonly consumed. It is also known for its use as a dye or as a medicinal plant. It has been grown in various parts of the world including India and has seen its use in our kitchens in global cuisines since a long time now.

Beetroot is an excellent source of folate and a good source of manganese and contains Betaines which are beneficial to our body. It is also called as table beet or red beet in many countries and it contains a pigment called Betanin which is often extracted to create natural food colourings as well. Belonging to the same family as chard and spinach, both the leaves and roots of the beetroot may be eaten – the leaves having a slightly bitter taste whereas the roots are sweet.

Health benefits of Beetroot

• It is a great source or iron and is great for maintaining healthy haemoglobin levels in our body.
• It helps reduce blood pressure and is a heart healthy vegetable.
• It aids in blood purification and keeps the liver detoxified.
• It also helps improve stamina and encourages weight loss.
• It is regarded as a powder anti-oxidant and is good for eyes.
• It is a natural immunity booster and packed with vitamins and minerals hence ideal to be included in our daily diets.
• It supports healthy glowing skin, detoxifies the body overall.
• It is a wonderful source of iron, Vitamin A and Vitamin C.

Culinary uses of Beetroot

• A great ingredient to be drunk besides eaten as well, a good healthy beetroot juice by itself or in combination with carrots as well is an ideal welcome into our system.
• Beetroot has been most commonly an inclusion in our salad plates, boiled/blanched it is enjoyed with a splash of fresh lime juice and a dash of salt and pepper.
• Beetroot is also used in the form of soups, we do have a few recipes with beetroot and potatoes, beetroot with carrots and mint, beetroot soup with turnips and celery as refreshing soups.
• A good recipe with beet is also a concept like a tikki, cutlet, koftas in a spinach gravy, beet boiled and mashed with sweet potato into a stuffing for a paratha, beetroot pulao, poriyal with coconut and curry leaves from south India, curried beet with mild coconut milk goes well with appams.
• Beetroots are mostly boiled, roasted or grilled/baked as well to get the best flavors out of it besides being simmered in stews and poached for stir fries.
• Beetroot and fresh pomegranate raita with a little mint and rock salt in the form of a raita goes really well with subzi roti.
• I also enjoy beetroot in stir fry recipes, with a little olive oil, cloves of garlic, some shallots, celery, sticks of carrots and beets with a touch of stir fry sauce goes really well.
• These days we also come across a concept of beetroot hummus in combination with chickpeas and tahini paste in the form a variant to the collection of dips, it is also a familiar ingredient at our local sandwich wallas slicing it really thin into our grilled or toast sandwiches.
• Beetroots go well into pasta dough as well, I like beetroot ravioli stuffed with mushroom and feta stuffing in a nice mild cheesy sauce.
• Risotto, a popular Italian rice dish also goes well with beetroot in combination with a nice mild herbed sauce, some of my experiments with beet also evolved a French style pilaf rice concept with beetroot dumplings like gnocchi.
• Coming to the Indian sweets with beet, some of my favourites have been stuffed beet malpuas sandwiches topped with kesari rabdi, beetroot stuffed Gulab jamuns, shahi beet aur badam ka halwa, beetroot sheera, beetroot wali nizami burfi etc.
• Beetroot and chocolate donuts, a beetroot pickle, oven baked beet chips and beet brownies are also some of the examples from world cuisines.

Here are a few recipes with Beetroot for our readers to relish!

Herbed Beetroot & Pepper Dip

Ingredients

Beetroot – 250 gms, parboiled, peeled and cut into cubed.

Basil leaves – 10-12 no

Boiled chickpeas – ½ cup

Roasted green capsicum -1 med size, chopped.

Olive oil – ¼ cup

Cream cheese – 1 tbsp

Salt and crushed pepper to taste

Garlic – 1 tsp chopped

Ginger juice –  1 tsp

Melon seeds/ pumpkin seeds – 1 tsp

Lime juice – 1 tbsp

Assorted chopped nuts – lightly roasted and crushed like peanuts.

Method

1. Prepare all ingredients for the dip.
2. Combine them into a jar of a food processor, add little olive oil and little chilled water as well to reduce the oil content if desired.
3. Churn up the mixture to a nice smooth paste.
4. Remove onto a serving bowl, add seasonings to taste, lime juice and mix well.
5. Garnish with fresh herbs/seeds/ nuts and serve chilled with an array of sticks of veggies/ grilled sausages/ skewers of grilled chicken/ crackers etc.

Power packed beetroot salad

Ingredients

For the Body of the Salad

Beetroot – 250 gms, boiled, peeled and cubed.

Cucumber – 1 no peeled and cubed

Boiled potato – 1 small peeled and cubed

Paneer – 50 gms cubes/tofu can be used as well/cheese cubes optional.

For the Base of the Salad

Assorted lettuce leaves – Iceberg/Lollorosso/Cos/ Romaine etc- 1 cup

For the Dressing of the Salad

Olive oil – 2-3 tbsp

Garlic -1 tsp chopped

Mint leaves – 10-12 no

Fresh parsley/coriander leaves – 1 tbsp

Mustard paste -1 tsp

Capsico sauce – 1 tsp

Salt and pepper to taste

Lime juice – 1 tbsp

Flax seeds/ sunflower seeds – 1 tbsp

For the Garnish of the Salad

Fresh greens/herbs/seeds and nuts as per choice/micro-greens.

Method

1. Prepare all the ingredients as per the parts of the salad as listed above.
2. In a mixing bowl combine together the ingredients for the dressing and mix well, add in the body of the salad and toss well.
3. Arrange the base of the lettuce leaves in a serving bowl or plate and top it with the prepared salad.
4. Garnish appropriately as desired and serve the salad immediately, I also recommend adding a few chopped dates and walnuts into this salad as well for more value.

Healthy beetroot delight

Ingredients

Beetroot – 250 gms, peel and grated/pulverised

Ghee/butter/oil – 2 tbsp

Green cardamom powder – ¼ tsp

Cinnamon stick – 1 inch piece

Brown sugar/jaggery/honey/condensed milk – as per taste

Semolina – ¼ cup

Assorted nuts – 2 tbsp. chopped

Date puree – 2 tsp recommended for low sugar diets

Soy milk/oats milk/milk – 2 cups

Sunflower seeds/ melon seeds – 1 tbsp

Method

1. Prepare all the ingredients for the sweet.
2. Heat ghee/oil in a thick bottomed pan, saute the semolina for a few seconds, add in the cardamom and cinnamon, add sweetener of your choice, reduce the flame and add milk.
3. Stir well and simmer, add in the beetroot and continue cooking on a low flame for 12- 15 mins.
4. Check for texture, allow the sweet to be well cooked, mushy and soft, adding a ripe mashed banana also elevates the taste of this sweet, sometimes i also add a little thick coconut milk into this.
5. Cook for another 4-5 mins, and portion into serving bowls and garnish appropriately and serve warm ideally garnished with seeds/nuts/tender coconut malai shredded on top is yum as well.

Also read:

• Tofu: Treat for the taste buds!
• The Joyous Jackfruit
• The Whole benefits of Brown Rice
• A Date with Health