Beet root sabzi

Beetroot contains folic acid which is essential for normal tissue growth. Folic acid is crucial to the development of a baby’s spinal cord during the first three months of pregnancy. Beetroot also contains iron so is very good for mums-to-be suffering from fatigue during pregnancy. Expectant mums must remember that cooked beetroot has lower levels of folic acid than raw beetroot.

A recent study by Wake Forest University in North Carolina, USA has shown that the high content of nitrates in beetroot may also help fight the progression of dementia, as nitric oxide in the blood (produced by the nitrates in beetroot) also helps increase blood flow to the brain. Beetroot’s folic acid may also play a part as studies suggest it can help protect against Alzheimer’s and dementia.

Ingredients:

Beet root          - washed, peeled and grated 2 cups

Onion               - 1 sliced thin

Oil                    - 1 tbsp

Mustard seeds  - ½ tsp

Garlic flakes     - 4 peeld and crushed

Chilli powder    - ½ tsp

Garam masala powder  - ½ tsp

Salt to taste

Grated coconut (optional)         - ¼ cup

Method:

-         Heat oil in a pan and add mustard seeds. When they splutter, add the crushed garlic and then the grated beet root.

-         Stir for some time and add the salt, chilli powder and garam masala powder

-         Cover and cook for about three minutes when the beetroot is somewhat cooked.

-         Now add the sliced onion. Mix well, cover and cook for two minutes. 

-     The specific flavor of this sabzi is dependent on the half cooked onion that gives crunchiness. Take care that the onion is NOT cooked till they become transparent and pliable.

-         Add the grated coconut, mix well and remove from the fire.

Other beet root preparations: beet root sabzi, beet root raita, carrot beet root pickle.