Beetroot Thoran / Stir Fry

        Beetroots (Beets) have long been used for medicinal purposes, primarily for disorders of the liver as they help to stimulate the liver's detoxification processes. It is low in fat, full of vitamins and minerals and packed with powerful antioxidants. Beetroot fibre has been shown to increase the level of antioxidant enzymes in the body, as well as increase the number of white blood cells, which are responsible for detecting and eliminating abnormal cells. Beets are also one of the richest sources of glutamine, an amino acid, essential to the health and maintenance of the intestinal tract.

Beets are not a favourite vegetable for many, has been linked to provide better stamina, improved blood flood and lower blood pressure. I am working on finding out different recipes that can be made out of this amazing vegetable. Our today’s recipe is a thoran or stir fry made out of this nutrition packed vegetable (beetroot). This is a very basic and simple South Indian (Kerala recipe), which is a great side dish for steamed rice.

Ingredients

Beetroots (finely chopped or grated) - 3 medium sized or 2 large

Coconut, grated freshly grated - 4 to 5 tsbp

Mustard seeds - 1 tsp

Fennel seeds - ½ tsp

Onion, chopped – 1 medium sized

Curry leaves - 10-12leaves

Dry red chillies, whole – 2 nos

Green chilli, finely chopped – 2 nos

Ginger, finely chopped - ¾ tsp

Turmeric powder- 1 tsp

Red chilli powder - ¼ tsp

Coriander powder - 1 tsp

Garam masala - ¼ tsp

Sunflower oil / Coconut oil - 2 tbsp

Salt to taste

Method:

1.     Heat Oil in a kadai/ pan, splutter the mustard seeds and add the cumin           seeds. When they start to sizzle add the chopped onions.

2.  Fry it on a medium flame for 2 minutes. Now add the whole red chilli, chopped green chilli and ginger. Fry for a minute and add the curry leaves.

3.   Reduce the heat and add all the dry masala powders including the whole garam masala. (make sure not to burn the masala.

4.     Fry for a half a minute and then add the beetroot, add salt and mix well.

5.    Cook the beetroot without a lid with occasional stirrings. If the beetroot is grated, they will cook faster. (This takes approx. 10-12 minutes for grated beetroot)

6.     When the beetroot is cooked, add the grated coconut and cook for a minute or two just for the flavours to blend in. Turn off the heat and transfer it to a serving bowl.

7.     Beetroot thoran can be served as along with steamed rice.

Note: (measuring cup used, 1 cup = 250 ml)