The early morning and nightly cool breeze have already begun heralding the winter season in India. This not only indicates fetching out those comfy sweaters and snuggly blankets to keep you warm and cosy both during day and night but also the perpetual yearning for having hot appetizing meals for bringing that sense of warmth in the body. Well, one such superfood, that is great for winter is Beetroot. Cook it as a vegetable, roast it whole, turn it into a chila or puri, or blend it into a smoothie, or soup or a nutritious juice – beetroot is the complete package where nutrition meets taste. 

Also Read: The Incredible Health Benefits of Adding Beetroot To Your Diet

Beetroot Nutrition And Benefits

Known as Blood Turnip in English and Chukandar in Hindi, beetroots belong to the same family as chard and spinach. Both the starchy roots and leaves of the beetroot plant have been eaten since the times of ancient Rome - and with good reason. This prehistoric root vegetable is native to the coastlines of North Africa, Europe, and Asia. But with time, owing to its incredible health benefits and sweet flavour, the humble beetroot vegetable has been accepted with open arms by different cuisines throughout the globe.

Coming to nutrition, with its vibrant red colour, beetroot is a versatile root vegetable, that is high in nitrates, and betalain pigments, and an extraordinary source of folate, riboflavin, glutamine, manganese, potassium, iron, thiamine, zinc, copper, and selenium. Additionally, they are also low in fat and packed with dietary fibre and loads of powerful antioxidants.

The abundance of dietary nitrates found in beetroot is extremely beneficial in the treatment of hypertension by contributing to endothelial nitric oxide production. It functions as a powerful natural vasodilator, thereby increasing the perfusion of blood in tissues and facilitating blood circulation throughout the body while treating atherosclerosis by diminishing the rate of cholesterol build-up in the arteries. This action helps in managing different types of heart anomalies.

The extraordinary resume of beetroots doesn’t cease here, they are also pivotal in managing abnormalities of the liver as it helps in the detoxification process of the liver. Enriched in fibre, beetroots have a positive impact on bowel movement and help in preventing constipation. Additionally, beetroot is truly significant to boost athletic performance and help one live a long and healthy life.

Also Read: 5 Reasons Why Beetroot Is A Blessing To Your Skin, Hair

Yummy And Nourishing Beetroot Recipes:

When it comes to the numerous and different ways in which a food component can be cooked, red beetroots are unquestionably one of the most multifaceted vegetables. The soft texture of beetroot lends a yummy, sweet taste and can be easily incorporated into any Indian or continental dish. We bring you two super easy scrumptious recipes of Beetroot: A sweet Beetroot Halwa as dessert and a North-Indian style dry Beetroot Sabzi for the dinner menu.

Beetroot Halwa

Ingredients:

4 cups beetroot (grated)

1 cup milk

¼ cup sugar

¼ tsp cardamom powder

½ cup condensed milk

2 tbsp ghee

6 cashew (chopped)

5 pistachio (chopped)

5 raisin

Method:

Take a large bottom pan and heat 2 tbsp ghee in it

After the ghee is warm, add the grated beetroot

Sear the beetroot for 2-4 minutes or until it shrinks slightly

Add 1 cup milk to it and swirl well

Cover the pan with a lid and let the beetroot boil in the milk for 15-20 minutes while stirring occasionally

Keep cooking until all the water from the beetroot evaporates completely and it has softened to a lump

Now, add ¼ cup of sugar and the condensed milk and stir well

After cooking for 5 minutes, sprinkle the cardamom powder on top and mix everything well

Switch off the stove, pour the halwa into a bowl

Garnish it with the chopped dry fruits and relish it warm or cold as you wish

Nutrition:

The beetroot halwa is one delicious dessert that is bestowed with the goodness of milk, cardamom, ghee and dry fruits. Beetroots promote heart health and reduce the risk of degenerative diseases. Being an excellent source of calcium and vitamin D, the presence of milk fortifies bones and teeth and generates energy. While ghee boosts immunity and facilitates digestion, dry fruits regulate cholesterol levels and normalize blood pressure.

Beetroot Sabzi

Ingredients:

3 beetroots (peeled and cubed small)

1 potato (peeled and cubed small)

3 onions (finely chopped)

4 garlic cloves (finely chopped)

3 green chillies (finely chopped)

1-inch ginger (finely chopped)

½ tsp turmeric powder

1 tsp coriander or dhania powder

1 tsp cumin or jeera powder

½ tsp amchur or dry mango powder

1 tbsp coriander leaves (chopped)

½ cup roasted Peanuts (crushed)

2 tsp mustard oil

Salt, according to taste

Method:

Wash the diced beetroot and put it into the pressure cooker

Add ¼ cup of water, salt and pressure cook it for 2 whistles and turn off the stove

Let the pressure release naturally from the cooker so that the beetroot becomes soft

Take oil in a thick-bottomed kadhai and add the onion, ginger, garlic, and green chillies to it

Saute the ingredients until the onions have turned golden brown and have softened

Next, add salt, turmeric, cumin, amchur, and coriander powder and the cooked potato and beetroot to the pan

Keep stirring until all the ingredients are nicely mixed for a couple of minutes

Once done, mix the roasted peanuts with it

Pour the sabzi into a bowl and garnish it with some chopped coriander leaves and enjoy it warm

Nutrition:

This dry beetroot sabzi goes perfectly with warm phulkas or puris and even pairs with some rice. A terrific source of dietary fibre, beetroots fulfil the appetite, prevent sudden hunger cravings and promote smooth digestion. The presence of active constituent quercetin in onions curbs the risk of cancer while garlic bequeathed with vitamin C and flavonoids promotes immune functions. The addition of cumin and ginger keeps gut problems at bay.