9 ways to include beetroot in Indian diet

Beetroot is considered to be a superfood loaded with impressive nutritional benefits. According to a study, it is a functional food with huge benefits. It states that beetroot has antioxidant properties, cancer-preventive actions, helps reduce blood pressure, and has anti-hyperglycemic effects. Beetroot is also known to lower blood pressure due to its natural nitrates that improve blood flow. And regular consumption of the juice supports heart health and reduces risk of hypertension. According to a study by the National Library of Medicine, beetroot juice is said to boost cardiovascular health and these benefits are not attributed to nitrates but also to its antioxidant compounds such as betanin, flavonoids, and vitamin C, which provide additional vascular protection. Another study published in 2021 by the National Library of Medicine investigated the effects of daily consumption of raw red beetroot on metabolic markers and cognitive function in individuals with type 2 diabetes. And it was found that regular consumption of raw beetroot for 8 weeks helped in the reduction of fasting blood sugar levels, glycosylated hemoglobin (HbA1c), apolipoprotein B100, liver enzymes (AST and ALT), homocysteine levels, and both systolic and diastolic blood pressure. But let us accept that people often avoid this superfood because of its taste profile. And if you also avoid it because of that, let us tell you some smart ways of enjoying this superfood. Scroll down to read the details.

It is a South Indian-style stir fry made with grated beetroot and coconut. It also uses a tempering of curry leaves, oil, and mustard seeds and the use of simple spices including salt and pepper makes it a tempting side dish.

This is a popular side dish that goes well with paratha, pulao, or even biryani. All you need to do is, grated or boiled beetroot and mix it with yogurt, roasted cumin, and a hint of black salt for a cooling side dish. One can also add a tempering of oil, mustard seeds and curry leaves to enhance the flavour.

For this flatbread dish, knead beetroot puree into whole wheat flour to make vibrant, soft, nutritious parathas. Also, add some salt and ajwain to boost the flavour and nutrition.

It is a simple North Indian-style sabzi, where you sauté diced beetroot with onions, green chilies, and mild spices and serve it with roti or rice and dal.

This makes for a healthy evening snack and to make it, you need grated beetroot and mix it with mashed boiled potatoes, spices, and breadcrumbs. Pan-fry or air-fry for a healthy snack that goes well with ketchup or chutney.

To make this South Indian dish, add chunks of beetroot to traditional South Indian sambar made with toor dal, onions, pumpkin, bottle gourd, tamarind puree, sambar masala and a tempering of oil, mustard seeds, dried red chilli, and curry leaves. This variation of sambar offers colour, sweetness, and nutrition too.

This one makes for a healthy breakfast, and all you need to do is, blend boiled beetroot with fruits, yogurt, or milk for a filling and antioxidant-rich drink that pairs well with toast or pancake for breakfast.

It is a slightly sweet, earthy dessert made by cooking grated beetroot in milk, ghee, and sugar. One can add cardamom and roasted nuts to boost the flavour.

It is a one-pot dish where cooked rice is tossed with beetroot puree, peas, spices, and nuts for a flavourful meal, which pairs well with curd and pickle.

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