Nov 19, 2010

Green beetroot salad

A green beetroot salad?Well, yes, check out this recipe.Quite surprisingly, the fenugreek does not leave any bitter aftertaste, even my kids relished this colourful salad!Considering the amazing benefits of fenugreek, this salad is an all time winner, go ahead,  please do yourself a good turn by trying out this one.I must thank my dear friend who gave me this great recipe.
You need
  1. Beet root, tender, small - 2, grated
  2. Fenugreek leaves, tender - chopped, 1 cup
  3. Onion - 2 medium, chopped fine
  4. Tomatoes - 2 chopped fine
  5. Hung curd - 2 tbsp
  6. Salt - 1/2 tsp or lesser
For seasoning
  1. Vegetable oil - 1/2 tsp
  2. Mustard seeds - 1/2 tsp
  3. Curry leaves - 4-5 leaves
  4. Hing powder - a small pinch
  5. Green chilli - 2, chopped very fine
To assemble
  1. Tie up a cupful of homemade skim milk curd in a muslin cloth for about an hour.Use 2 tbsp of the hung curd in this recipe, reserve the rest for later.
  2. Choose tender fenugreek leaves.Remove thick stalks from fenugreek leaves, wash thoroughly.Chop up - neither too fine nor too big.
  3. Select medium, tender beetroot.Wash well, peel skin away, and grate the beetroot with a fine grater.
  4. Take 2 medium sized onions, peel, wash well, and chop up real fine.
  5. Similarly wash tomatoes and chop fine.
  6. Once chopped,  toss all vegetables together with the salt and hung curd.
  7. Heat oil in a small sauce pan, add mustard .When mustard splutters, add the rest of ingredients for seasoning in order.Pour over the tossed salad and give a good mix.
  8. Allow flavours to settle by keeping it covered in the fridge for atleast half an hour.
  9. Serve with phulkas, or rice.
  • You can use juice of 1 lemon instead of hung curd for the tartness.
  • You can substitute green chilli with fresh cracked black pepper, add it along with salt.
  • Always select tender fresh vegetables while assembling a salad.
  • Consume a salad within an hour of tossing or even earlier.
  • Keep a salad covered well in the fridge to avoid loss of freshness and to avoid other odours from seeping in.
  • You can omit the beetroot entirely for severe diabetics.Else you can substitute it with fresh carrots.
Now for the nutri notes
  • There are numerous studies which show the benefits of fenugreek on lowering blood glucose levels and lowering blood lipid levels.These have been shown in ancient Ayurvedic medicine too.Space here does not permit detailed analysis of such studies, suffice to say that we do have a wonder vegetable at hand.DO consume either seeds or leaves raw on an empty stomach to benefit fully from the hypoglycemic and hypolipidemic effects of fenugreek.Consuming just 5- 8 gms of seeds per day seem to bring on all the benefits of this wonder plant.
  • The leaves also give us good amounts of Vitamin A,and sizable amounts of  vitamin B and C when consumed fresh and raw.
  • Among trace elements,while it contains only fair amounts of iron, the leaves pack in good amounts of copper (0.10mg/100gm), zinc (0.36mg/100gm) Due to the presence of copper and zinc,quality of iron absorption is good.Those with iron deficiency anemia, please go all out for this fragrant green!
  • It is a low source of sodium (76mg/100gm and potassium (31mg/100gm).Hence it is a welcome food for hypertensive patients.
Here are the visuals
chopped salad veggies

Blended and seasoned salad
Chilled salad with hot phulkas!


indianspicemagic said...

Yummy and healthy salad

Rajani said...

Thanks for dropping by, true, the salad is very tast and yummy too!

Dr.Sameena Prathap


Beautiful salad dear...:)


jayasree said...

Liked the combo of beet and methi. Have used sprouted methi in salads and not fresh leaves. The bitter-sweet combo must be complimenting each other.

Kurinji said...

Super salad!

Pavithra said...

Thanks for dropping by my blog.. U have awesome space as well. I saw ur profile and got to know ur nutritionist right ? Hope to see wonderful healthy recipes. The salad and the combo looks amazing.. with vibrant colors in it. Keep up ur great work.


Rajani said...

Jayashree,you are right.The combination in this salad truly complements on colour,flavour and sensory appeal!Thanks for encouraging words.
Kurinji,thanks for support.I visit your blog often too!
Pavithra,delighted to have you here,you can sure look forward to healthy recipes,thanks of all the good words.

Shanthi said...

Wonderful post and you rock... keep rocking

sangeeta said...

Hi Rajani...Thanks for dropping by . Red lentil is masoor daal as you had inquired.

This salad looks completely my type and so does the daliya khichdi only the daliya khichdi is made a little thinner at my place.
The beetroot n methi salad is great, i make a stir fry with the the same ingredients.

Shanthi said...

Thanks for dropping into my blog. Looking forward some nutritional recipes. By the by it is not like you told for rasam. For more details meet my rasam powder adn various rasam varieties. You will be clear. Curry leaves need not be fried or grinded . It should be tempered.

skumarae said...

Good one, Rajani! liked the visuals too..may try it after stir frying as sangeetha said in case the tender leaves and beetroot are unavailable, Great going...


Rajani said...

Thanks Shanthi and Sreelatha.Stir frying is a good option when anyone cannot digest raw beetroot too!