Allergens in Beetroot Poriyal: mustard.
Ingredients
Quantities for 4.
- 3 medium, about 400g, peeled and coarsely grated Beetroot
- 4 tbsp, fresh grated Coconut
- 1 tsp Mustard Seeds
- 1 tsp Urad Dalfor the crunch in the tempering
- 1 tsp Chana Daloptional
- 2, slit Green Chilli
- 1 sprig Curry Leaves
- 1/4 tsp Asafoetidause compounded-free hing to keep this gluten-free
- 1.5 tbsp Coconut Oil
- 60ml Water
- to taste Salt
Cookware
stovetop, kadhai
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Grate the beetroot on the coarse side of the box grater. Fine shreds turn to paste in the pan.
- Grate the coconut fresh if you can; frozen grated coconut thawed at room temperature is the next best thing.
Method
- Heat the coconut oil in a kadhai and crackle the mustard seeds, about 30 seconds.
- Add the urad dal and chana dal and fry until they turn a light straw gold.The dals go from gold to burnt in seconds. Pull them off the heat the moment they colour.
- Drop in the slit green chillies, curry leaves and asafoetida and let them splutter for 10 seconds.
- Tip in the grated beetroot and salt and stir to coat in the oil.
- Add the water, cover and cook over medium-low for 8 minutes until the beetroot is tender but still has a slight bite.Only 60ml of water. Beetroot releases plenty of its own and a wet poriyal is a sad thing.
- Uncover and cook off any liquid over higher heat for 2 minutes, stirring.
- Turn off the heat, fold through the grated coconut and serve warm alongside rice and sambar.Coconut goes in off the heat so it stays sweet and fresh rather than toasting.
Storage
Keeps 3 days refrigerated in a covered box. Eat at room temperature or warm through in a dry pan for 2 minutes; microwaving makes it sweat.
Nutrition Good estimate
One serving of Beetroot Poriyal (133 g) is about 155 calories, or 117 calories per 100 g.
Low protein: 3 g a serving, 7% of the calories
| Per serving133 g | Per 100 g | |
|---|---|---|
| Calories | 155 kcal | 117 kcal |
| Protein | 2.8 g | 2 g |
| Carbohydrate | 13.9 g | 10 g |
| of which sugars | 8.0 g | 6 g |
| Fibre | 4.7 g | 4 g |
| Fat | 10.5 g | 8 g |
| of which saturated | 8.7 g | 7 g |
| of which unsaturated | 1.0 g | 1 g |
Nearest database match used for asafoetida, curry leaves, urad dal. Estimated from raw ingredients using USDA FoodData Central.
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Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.