Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Beetroot, diced small | 560 g | Sweet · Heating |
 Fresh coconut, grated | 45 g | Sweet · Cooling |
 Coconut oil | 14 g | Sweet · Cooling |
 Mustard seeds | 3 g | Pungent · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Turmeric | 1 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 70 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the beetroot into small, even dice so the pieces steam quickly.
- Warm the coconut oil; let the mustard seeds pop, then add the curry leaves and turmeric.
- Add the vegetables, salt, and water; cover and steam over low heat until just tender.
- Remove the lid, fold in the grated coconut, and cook for two minutes without browning it.
- Take the pan off the heat while the vegetables retain their color and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian poriyal and thoran tradition)
Beetroot Poriyal follows the gently steamed vegetable-and-coconut style of southern India. Vata: serve warm and increase coconut slightly. Pitta: keep mustard modest and use the stated coconut. Kapha: reduce coconut and finish the vegetables fairly dry.
USDA Nutrition Facts for Beetroot Poriyal
| Nutrient | Per 100g | Per Serving (1 serving (175g)) |
|---|---|---|
| Energy (Calories) | 78 kcal | 137 kcal |
| Protein | 1.6 g | 2.9 g |
| Total Carbohydrates | 8.9 g | 15.7 g |
| Dietary Fiber | 2.9 g | 5.1 g |
| Total Sugars | 5.8 g | 10.2 g |
| Total Fat | 4.4 g | 7.8 g |
| Calcium | 19.1 mg | 33.4 mg |
| Iron | 0.92 mg | 1.61 mg |
| Magnesium | 22.6 mg | 39.6 mg |
| Phosphorus | 42.7 mg | 74.8 mg |
| Potassium | 291 mg | 509 mg |
| Sodium | 286 mg | 500 mg |
| Zinc | 0.38 mg | 0.66 mg |
| Copper | 0.09 mg | 0.17 mg |
| Manganese | 0.30 mg | 0.53 mg |
| Selenium | 2.1 µg | 3.7 µg |
| Vitamin C | 4.2 mg | 7.3 mg |
| Vitamin A (RAE) | 2.1 µg | 3.7 µg |
| Vitamin E | 0.16 mg | 0.28 mg |
| Vitamin K | 3.5 µg | 6.2 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.06 mg |
| Niacin (Vitamin B3) | 0.32 mg | 0.57 mg |
| Vitamin B6 | 0.06 mg | 0.10 mg |
| Folate (DFE) | 89.6 µg | 156.8 µg |
| Choline | 6.4 mg | 11.2 mg |
