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Peeling and Chopping
Peel the beetroots and chop them into small cubes.
- Serving Size 1 Small Cup (100 g)
- Calories106.5 kcal
- Carbs11.7 g (46.8 kcal)
- Protein4.5 g (18.0 kcal)
- Fats4.6 g (41.7 kcal)
Beettoottu kari recipe
Beettoottu kari/Beetroot curry is a good source of potassium, dietary fiber, vitamin C, vitamin D, magnesium, copper, selenium, manganese, vitamin B5, vitamin E, and carotenoids. It helps maintain healthy skin, hair, and eyes.
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Bengal gram dal
2 Table Spoon
Black gram dal
1 Table Spoon
Beet root
250 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
1 Table Spoon
Curry leaves
5 Grams
Onion small
50 Grams
Cumin seeds
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Ginger garlic paste
15 Grams
Instructions
1
2
Seasoning
Heat the oil in a nonstick pan, add the mustard seeds, cumin seeds, chana dal (bengal gram dal), urad dal (black gram dal), curry leaves, onions, green chilies, and ginger-garlic paste. Saute them until the seeds start spluttering.
3
Cooking
Add the chopped beetroot to the pan with seasoning and mix it thoroughly. Cook the mixture for 15 minutes and once the beetroot pieces are tender, add salt. Mix the ingredients thoroughly and allow it to cook for 5 more minutes.
4
Serve
Once the curry is done, garnish with coriander and serve it hot with rice or roti
Nutrition Label
Beettoottu kari
- Serving Size1 Small Cup (100 g)
- Calories106.5 kcal
- Carbs11.7 g
- Fiber4.6 g
- Sugar3.5 g
- Protein4.5 g
- Fat4.6 g
- Saturated fat0.8 g
- Mono unsaturated fat1.7 g
- Poly unsaturated fat1.6 g
- Cholesterol0.0 mg
- Sodium289.1 mg
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Beettoottu kari | Beet naralachi bhaji | Beet Narikel Torkari | Beetroot Coconut Curry |
|---|---|---|---|---|
| Calories | 106.5 kcal | 122.5 kcal | 122.5 kcal | 122.5 kcal |
| Carbs | 11.7 g | 10 g | 10 g | 10 g |
| Protein | 4.5 g | 3.8 g | 3.8 g | 3.8 g |
| Fat | 4.6 g | 7.5 g | 7.5 g | 7.5 g |
| Fiber | 4.6 g | 4.6 g | 4.6 g | 4.6 g |
| Sugar | 3.5 g | 3.9 g | 3.9 g | 3.9 g |
| Sodium | 289.1 mg | 287.2 mg | 287.2 mg | 287.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
