Beetroot Poriyal is a mildly spiced South Indian side dish made with beetroot, fresh coconut with minimum spices, crushed peanuts add to the crunch and flavour.
Want to include beetroot in your diet, try this quick and easy Beetroot Poriyal. It is Gluten-free, Vegan and so healthy!! You can have it as side dish with your main meals or simply have it as a salad or snack.
Here I am sharing the No Onion No Garlic Beetroot Poriyal, though you can make it with onion and garlic also.
About the Recipe
Beetroot Poriyal is also known as Beetroot Thoran. It is a south Indian dish served with dal rice or rice sambar or rasam.
Poriyal in Tamil is used for stir frys and in Kerala it is known as Thoran. Other vegetables like Carrot, Beans, cabbage, Raw Banana, are also used in poriyal recipes. We love cabbage Poriyal and beans poriyal which I often make with my North Indian meals like Dal and Rice.
It is very mildly spiced stir fry, where fresh grated coconut adds a great flavour and texture to the dish. I also love adding roasted peanuts which not only adds protein to this stir fry but also adds a nice crunch. Also, it takes only 15-20 mins to make from scratch.
Reasons to try Beetroot Poriyal with Peanuts
- One of the best ways to add beetroot in your meals.
- It nutritious, vegan and gluten-free.
- A no onion no garlic subzi that you can make on days when you abstain from garlic and onion in your diet.
- It's like a beetroot salad.
- Pair it with Dal Rice, S?mbhar Rice, Curd Rice or have it with chapati /Paratha.
- Quick easy and fuss free recipe.
- You can pack it for lunchboxes also, even your kids will love it with dal rice, mine do!!
Check more No Onion No garlic Recipes HERE
Delicious and Healthy Salad Recipes from the blog
Ingredients to Beetroot Poriyal/Beetroot Thoran
Beetroot- Use fresh beets which are not soft but firm.
Fresh Coconut- Add fresh grated coconut for the nutty flavour. You can also add frozen coconut (thaw before using). Dessicated Coconut is not used in traditional recipes but you can it if you don't have fresh coconut. Soak it in water/coconut milk for few minutes before adding to recipe.
Peanuts- Roasted peanuts and take out the skin. Coarsely crush in mortar pestle to add in poriyal.
Herbs- Fresh Curry leaves, Ginger, Green Chillies. You may also garnish the cooked vegetable with fresh coriander leaves.
Spices- Dry Whole Red Chilli, Coconut Oil or any other plant oil, Black Mustard Seeds, Urad Dal/Split Yellow Moong dal, Roasted Chana Dal/Dalia,Curry leaves. Red Chilli Powder,Salt as per taste. You may also add turmeric powder.
Nutritional Benefits
Beetroot- It is a versatile vegetable and has earthy aroma and are considered as superfood due to it's high nutritional value. It has low calories and more nutrients. Loaded with iron. multivitamins (particularly folate), minerals(manganese and copper) , antioxidants one of the best vegetable that should be a must add in your daily diet. It has considerable no. of nitrates which help in lowering of blood pressure and beetroot are also known to have anti inflammatory properties.
Coconut- It is another superfood, which is low in carbs and high in fiber and fat. It is a great choice if for people on a low carb, paleo, or gluten-free diet. It may help promote blood sugar control, has contains powerful antioxidants and also has antibacterial effects.
Peanuts- These are optional and you may skip if you don't want to add peanuts. Peanuts are another complete food, a great source of protein and essential vitamins and mineral that are required by our body.
How to make Beetroot Poriyal with Peanuts
- Wash the beets nicely removing all the dust and dirt sticking to it.
- Peel and chop it finely. You may also boil/pressure cook the beets and then peel. Check the post How to boil beetroot.
- Coarsely crush ginger and green chillies.
- Heat oil in a pan/kadhi. Add mustard seeds/rai, when seeds splutter, add dal , then add curry leaves and ginger green chillies. Saute for few seconds. Keep the flame low.
- Add beetroot, red chilli powder and salt to taste. Add 1/4 cup water. Mix and cover the pan.
- Cook on medium to low heat till the water evaporates and beets are soft. Takes about 10 mins.
- Then add grated fresh coconut , mix nicely cover and keep it for few seconds.
- Then add roasted and crushed peanuts. Mix nicely.
- Serve hot with with your meals or enjoy like warm salad or snack.
Storing and Shelf life
Stays good for 2-3 days when refrigerated. Keep in an airtight container. Reheat in a pan on gas stove or microwave (High for 1 min). Add 1-2 tbsp water before reheating.
Healthy and delicious Beetroot recipes from the blog
FAQs
Yes you can make it without peanuts, if you are allergic or do not want to add peanuts. Traditionally peanuts are not added in poriyal, but I sometimes like to add as it give a nice crunch and add protein factor to it. I sometimes enjoy it as warm salad which has all the food groups in a bowl!!
Recipe Card
Beetroot Poriyal with Peanuts/Beetroot Thoran
Equipment
- Peeler
- Knife
- Measuring Cups and Spoons
Ingredients
- 2 medium Beetroots
- ¼ cup Fresh Coconut grated
- ¼ cup Crushed Peanuts
- Small Fresh Ginger Piece
- 1-2 Green Chillies
- 10-12 Curry Leaves
- 1 tsp Black Mustard Seeds/Rai
- 1 tsp Urad Dal/Moong Dal
- 1 tsp Roasted Chana Dal/Dalia
- 1 tsp Red Chilli Powder
- Salt as per taste
- 1 tbsp Coconut Oil or any plant based oil
- Fresh Coriander for garnish optional
Instructions
- Wash the beets nicely removing all the dust and dirt sticking to it.2 medium Beetroots
- Peel and chop it finely. You may also boil/pressure cook the beets and then peel.
- Coarsely crush ginger and green chillies.Small Fresh Ginger Piece, 1-2 Green Chillies
- Heat oil in a pan/kadhi. Add mustard seeds/rai, when seeds splutter, add dal , then add curry leaves and ginger green chillies. Saute for few seconds.10-12 Curry Leaves, 1 tsp Black Mustard Seeds/Rai, 1 tsp Urad Dal/Moong Dal, 1 tsp Roasted Chana Dal/Dalia, 1 tbsp Coconut Oil
- Keep the flame low. Add chopped beetroot, red chilli powder and salt to taste.1 tsp Red Chilli Powder, Salt as per taste
- Add 1/4 cup water. Mix and cover the pan.
- Cook on medium to low heat till the water evaporates and beets are soft. Takes about 10 mins.
- Next, add grated fresh coconut , mix nicely cover and keep it for few seconds.¼ cup Fresh Coconut
- Then add roasted and crushed peanuts. Mix nicely.¼ cup Crushed Peanuts
- Serve hot with with your meals or enjoy like warm salad or snack.
Video
Notes
Do try this delicious and healthy Beetroot Poriyal, a wonderful way to add beetroot in your meals.
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Swati
Seema
Loved the recipe