Beetroot sabzi, South Indian style

I like this recipe because of the unique flavours and textures. It is a wonderful way of incorporating beetroot in your diet, something I otherwise find rather bland.

I learnt this from one of my aunts, whose husband served in an ordnance factory. Like most other Army communities, theirs was a truly multicultural society. She became an expert in cooking both delicacies and everyday meals from all over India.

Low temperature cooking preserves the nutrients. The peanuts add protein, crunch and flavour. Coconut oil has a different set of fats than the oils you usually consume and also adds a unique flavour. Fresh kadi patta adds that pop of contrasting colour and the rare, subtle, bitter flavour. As it is not fried, it retains all its heat-susceptible nutrients. Same with the grated ginger and green chilli that is just mixed in after the sabzi has finished cooking. If using red chilli powder, add it when you are adding the black pepper. Whether you are using fresh turmeric or the powder, mix it in only after the sabzi has finished cooking.

I use a lot of black pepper for heat and depth of flavour. (Did you know that people in India used only black pepper for heat until about 500 years ago, when chilli found its way here?) Black pepper also helps in assimilation of nutrients from turmeric.

Roasted chana dal adds a nutty flavour and variation in texture.

The beetroot will not shrink much in volume, so make only a little bit.

You will need (for 2 portions):

• 2-3 medium-sized beetroots, finely chopped. Unpeeled if they are fresh and organic.
• 1 tbsp chana dal
• 2 tbsp organic, cold presssed coconut oil
• 1 tsp black mustard seeds
• 1/2 tsp black pepper
• 1/2 cup water
• 1 sprig of kadi patta (curry leaves), finely chopped
• 1 small piece of ginger, finely grated
• 1 small piece of fresh turmeric root or 1/2tsp turmeric powder
• 2 tbsp raw peanuts (read about peanuts here)
• Salt to taste
• Chilli: green chilli or powder - optional. Add to taste.

Steps

1. On very low heat, roast chana dal for 4-5 minutes, stirring occasionally, until they release the aroma. Keep aside.
2. Roast the peanuts. They will take about 8-10 minutes. The key is to roast them at very low temperature and keep stirring them so that they don’t burn. Keep aside.
3. In the same pan/kadhai, heat coconut oil and add the mustard seeds when it gets hot. Cover and turn off the heat just as the mustard seeds start spluttering.
4. Once the mustard seeds have stopped spluttering, switch the heat on again and add the chana dal and chopped beetroot, along with black pepper and chilli powder (if using) and salt.
5. Mix well. Cook, stirring occasionally for about ten minutes.
6. Add water. Cover the pan and let the sabzi cook on very low flame for about 15 minutes.
7. Check if it’s done. Once you switch the heat off, the sabzi will still keep ‘cooking’ for some more time.
8. Add finely chopped kadi patta, grated ginger, turmeric, fresh green chilli (if using), mix well and let it rest for at least another ten minutes before serving.
9. Garnish with roasted peanuts just before serving.

Notes

1. Beetroot is also great raw, in small amounts, in salad. It can be grated together with carrots, turnip or radish and had with a squeeze of lime.
2. Another great way to have raw beetroot is as raita. This is another recipe from south India.
3. The nourishment from beetroot can be enhanced by making kanji. Kanji, home-made curds, or any other fermented foods, like idli and dosa, prepared at home are essential for anyone who wants to build the foundation for health and vitality in every way.