Vegetarian recipe · side
Beetroot Coconut Poriyal
பீட்ரூட் தேங்காய் பொரியல் (beetroot thengaai poriyal)
Serves 3 · 25 min
Adapted from பேலியோ ஆரோக்கிய சமையல் (Paleo Arokkiya Samaiyal) by Rtn Kannan Azhagirisamy, page 51
Finely chopped beetroot and onion stir-fried with a mustard-red chilli tempering and tossed with fresh coconut.
Estimated per serving from USDA FoodData Central and Indian Food Composition Tables 2017 values for the raw ingredients. Real numbers vary with brands and portions.
Ingredients
- 3 beetroots, finely chopped (பீட்ரூட்)
- 2 onions, finely chopped (வெங்காயம்)
- half a tsp chilli powder (மிளகாய் தூள்)
- half a coconut coconut, grated (தேங்காய்)
- 2 dried red chillies (மிளகாய் வற்றல்)
- as needed mustard seeds, curry leaves, salt (கடுகு, கறிவேப்பிலை, உப்பு)
- 2 tsp coconut oil (தேங்காய் எண்ணெய்)
Method
- Temper mustard, curry leaves and dried red chillies in hot oil.
- Fry the onion until golden.
- Add the beetroot, sprinkle a little water and cook, stirring, until tender and dry.
- Toss in the grated coconut and take off the heat.
The book advises people with diabetes to avoid this dish.
Beetroot is higher in sugar than most vegetables (about 6 g net carb per 100 g). The book itself advises people with diabetes to avoid it.
Adapted from பேலியோ ஆரோக்கிய சமையல் (Paleo Arokkiya Samaiyal) by Rtn Kannan Azhagirisamy, page 51. Method rewritten in our own words; ingredient quantities follow the book, with gram weights estimated for the nutrition figures. The book thanks the Arokkiya Unavugal (Healthy Foods) Facebook group and tamilpaleorecipes.com.
Recipe credit: tamilpaleorecipes.com and Adapted from பேலியோ ஆரோக்கிய சமையல் (Paleo Arokkiya Samaiyal) by Rtn Kannan Azhagirisamy, page 51.