Beetroot Poriyal

South Indian style Beetroot Poriyal (slightly watery)

Serves: 3–4 | Time: ~25–30 min

Ingredients

1. Beetroot: 2 medium, peeled & grated (or julienne)
2. Water: 1/4 to 1/3 cup (add for a watery consistency)
3. Oil: 1 tbsp
4. Mustard seeds: 1/2 tsp
5. Urad dal: 1 tsp
6. Curry leaves: 8–10
7. Green chili (optional): 1, slit
8. Turmeric powder: 1/4 tsp
9. Salt: to taste
10. Red chili powder: 1/2 tsp (optional)
11. Grated coconut: 1/4 cup (optional but classic)
12. Jaggery (optional): 1/2 tsp (balances earthy taste)

Method

1. Heat oil in a pan. Add mustard seeds; when they splutter add urad dal and curry leaves (and chili).
2. Add turmeric (and red chili powder if using).
3. Add grated beetroot. Mix well.
4. Add water (1/4 cup first) and cover. Cook on medium for 8–12 minutes, stirring occasionally.
5. If you want it more watery, add 1–2 tbsp more water and cook 2 more minutes.
6. Add salt and (optional) jaggery.
7. Finish with grated coconut (optional). Mix and serve.

Tip for watery poriyal: Don’t dry-roast; cook covered with a little water.

Face mask: Beetroot + rice flour (for skin)

Ingredients

1. Beetroot (juice or finely pureed): 1–2 tbsp
2. Rice flour: 1 tbsp
3. Optional: Rose water 1–2 tsp to adjust thickness

Method

1. Mix beetroot + rice flour into a smooth paste.
2. Apply a thin even layer on clean face (avoid eyes).
3. Leave for 8–12 minutes only.
4. Rinse gently with normal water, then moisturize.

How often?

1. 2–3 times per week.

Important safety note

1. Beetroot can stain temporarily. Test on a small patch first (jaw/behind ear) for sensitivity.
2. If you feel burning/irritation, remove immediately.

Beetroot benefits for skin (what’s behind it)

1. Antioxidants (betalains): help reduce oxidative stress and may support a healthier glow.
2. Anti-inflammatory support: can help calm redness/puffiness for some people.
3. Vitamin C & nutrients: support collagen formation and skin repair (indirect benefit).
4. Hydration feel: beetroot juice/pulp masks can give a fresh, dewy look.
5. Even tone (with consistent use): may help with dullness and uneven tone over time (results vary by person).

Estimated Nutritional Value (per 1 cup / ~150 g cooked)

1. Calories: ~70–120 kcal
2. Carbohydrates: ~10–20 g
3. Fiber: ~2–5 g
4. Protein: ~2–3 g
5. Fat: ~3–8 g (mainly from oil)
6. Sugar: ~6–10 g (natural from beetroot)
7. Potassium: moderate amount
8. Folate (B9): present
9. Vitamin C: small to moderate (some reduces with cooking)