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Beetroot Poriyal is a traditional South Indian style stir fry. It is a healthy, vegan, and gluten free side dish.
What is ‘Poriyal’?
Poriyal is a Tamil word for stir fry or sautéed vegetables. The fresh, local vegetables are quickly stir fried with minimal spices to make a healthy, wholesome, vegetarian side dish for every meal.
A traditional Tamil style stir fry made with beetroot, coconut, curry leaves, and spices is called beetroot poriyal. It is a quick, easy, and a delicious way to eat beetroot.
More Reasons To LOVE Poriyal
- gluten free
- one pot dish
- vegan and vegetarian
- nourishing and healthy
- quick and easy to make
- requires minimal cooking time
The Beetroot
It is always best to make beetroot poriyal with fresh beetroots as it increases the nutritional value and taste of the dish. In case, fresh beetroot is not available use the frozen one. Thaw it as per packet instruction before making the poriyal. With beetroot you can make hummus, or masala chaas.
If you are using fresh beetroot, wear kitchen gloves, peel off the skin of beetroot and dice it into equal size pieces.
Many beetroot poriyal recipes suggest steaming the beet before stir frying. I prefer cooking the beetroot without steaming beforehand.
Add a tablespoon of water while stir frying, cover and cook for 1 minutes. This step quickly steams the beetroot.
Other Ingredients Required
Oil: Use either coconut oil, groundnut oil, or the traditional Gingelly or sesame oil.
Ginger and Garlic: I like adding crushed ginger and garlic paste to my beetroot poriyal. But it is optional. You can skip adding both ginger and garlic.
Coconut: Use grated coconut and not desiccated or coconut powder.
Spices: Red Chilli Powder, Turmeric, Asafoetida (hing), Mustard Seeds (rai), White Skinned Urad Dal
Green Chilies, Curry Leaves, Fresh Coriander, and Water
How To Make
Step 1) Remove the skin of beetroot. Wash it. Dice it into equal size pieces. Keep it aside in a bowl.
Step 2) Using a mortar pestle make a coarse paste of ginger and garlic.
Step 3) Heat oil in a stir fry pan or kadhai. Once hot, add mustard seeds, urad dal, curry leaves, asafoetida (hing), green chilli, crushed ginger and garlic. Saute for a minute or till urad dal is nicely roasted.
Step 4) Add diced beetroot, salt, red chilli powder, turmeric, and stir to combine.
Step 5) Add two tablespoons of water, cover the pan with the lid, and allow beetroot to cook with the steam for 2 – 3 minutes.
Step 6) Open the lid, add grated coconut and freshly chopped coriander.
Beetroot Poriyal is ready for serving.
Serving Suggestion
Beetroot Poriyal is a traditional South Indian side dish. You can serve it with other South Indian main course dishes like sambar, rice, and kuzhambu.
My favourite South Indian lunch menu is tomato garlic rasam, poriyal, potato fry, kosambari, and fried papadum.
You can eat beet poriyal as a healthy stir fry also for lunch and dinner.
More South Indian Recipes
Curd Rice
Lemon Rice
Medu Vada
Coconut Rice
Kele Ki Sabzi
Vegetable Sambar
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Beetroot Poriyal Recipe
Beetroot Poriyal is a traditional South Indian style stir fry. Learn to make quick, easy, and healthy beetroot stir fry.
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Course: Side Dish
Cuisine: Indian
Prep Time: 10 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 25 minutes minutes
Servings: 2
Calories: 225kcal
Author: Hina Gujral
Ingredients
- 250 gram diced beetroot
- 2 tablespoon coconut oil
- 1 teaspoon mustard seeds (rai)
- 1 teaspoon white urad dal
- ¼ teaspoon hing (asafoetida)
- 1 tablespoon curry leaves
- 1 teaspoon chopped ginger
- 2 garlic cloves
- 1 green chili chopped
- ½ teaspoon red chilli powder
- ¼ teaspoon turmeric powder
- 1 ¼ teaspoon salt or to taste
- 2 tablespoon water
- 1 tablespoon grated coconut
- 1 tablespoon chopped coriander
Instructions
Remove the skin of beetroot. Wash it. Dice it into equal size pieces. Keep it aside in a bowl. You can steam the beetroot after removing the skin and then dice it. I make poriyal without steaming beetroot.
Using a mortar pestle make a coarse paste of ginger and garlic. Transfer it to a bowl and set aside.
Heat oil in a stir fry pan or kadhai. Once hot, add mustard seeds, urad dal, curry leaves, asafoetida (hing), green chilli, crushed ginger and garlic. Saute for a minute or till urad dal is nicely roasted.
Add diced beetroot, salt, red chilli powder, turmeric, and stir to combine.
Add two tablespoons of water, cover the pan with the lid, and allow beetroot to cook with the steam for 2 – 3 minutes.
Open the lid, add grated coconut and freshly chopped coriander. Stir to combine.
Serve beetroot poriyal for lunch or dinner.
Recipe Notes:
Do not cook the poriyal for too long. especially if you are using steamed beetroot. A quick stir frying of 10 minutes is enough.
Nutrition
Calories: 225kcal | Carbohydrates: 19g | Protein: 4g | Fat: 16g | Saturated Fat: 13g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1637mg | Potassium: 466mg | Fiber: 6g | Sugar: 10g | Vitamin A: 763IU | Vitamin C: 306mg | Calcium: 99mg | Iron: 2mg
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