Saturday, July 31, 2010

Beets & Broccoli Curry

How to make beet brocolli curry
Do you know from where the bloody beets gets it color from? Betacyanin is the pigment that gives beetroot not only its color but also a powerful antioxidant properties. Beets are a very good source of calcium, iron, Vitamins A and C, folic acid, fiber, manganese, phosphorus and potassium. , magnesium, iron and vitamin B6. Broccoli has not only a very low glycemic index and also rich in vitamins K, C, and A, folic acid, dietary fiber, phosphorus, potassium, magnesium, and vitamins B6 and E. This curry is no doubt a nutrient rich combination but also tastes great. Goes as a great combination with Quinoa, Rice or Indian Flat Bread.

Preparation Time - 15 Minutes

Cooking Time - 25 Minutes

Serves - 4


Medium sized Beets - 4

Broccoli - 1 bunch

Onion - 1

Salt - 1 1/4 Tsp or to taste


Red Chili - 2 or more to taste (the spicier the better it is but depends on individual taste)

Coconut Oil - 2 Tsp

Mustard seeds - 1/2 tsp

Split Urad Dal - 1 Tsp

 Asafoetida powder - a pinch

Curry leaves - few


1) Wash and pressure cook the whole beets to 3 whistles in a pressure cooker.

 2) Once completely cooled, peel and chop into small pieces.

3) Wash, drain and cut the broccoli and chop the onion into pieces.

4) Heat a pan, add oil and once it is hot add the mustard seeds.

5) Once the mustard seeds stop spluttering, add the asafoetida powder, urad dal, red chili and after the urad dal slightly browns add the curry leaves and cut onion pieces.

6) Saute till the onion turns translucent and then add the chopped beet pieces and add 3/4 of the salt and saute for 10 minutes on medium heat till they become tender.

7) Now add the chopped broccoli pieces and the rest of the salt and stir fry on high heat for 5 minutes and then switch off.

8) Enjoy!!


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