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Luke Coutinho (Designed by Priyanka Vithlani, Meal planning analyst)

Beetroot khichdi (BEET it Up)

Nothing "BEETS" a happy healthy heart to celebrate love! Beets even bleed "red" - the hue containing powerful antioxidants.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 2
Course: Main Course
Cuisine: Indian
Calories: 99
Ingredients Equipment Method Notes

Ingredients
  

  • 4 tbsp hand pounded rice soaked for 6-7 hours
  • 2 tbsp moong dal soaked for 12-14 hours
  • 1/2 beetroot finely chopped
  • 1 garlic pod crushed or minced optional
  • Pink Himalayan salt to taste optional
  • 1/4 tsp cumin seeds
  • 1/4 tsp hing or asafoetida
  • 1 tsp organic desi ghee
  • 2 cups water

Equipment

  • Pressure cooker
  • Mortar and pestle /mixer to crush the garlic

Method
 

  1. Start by rinsing the soaked rice and moong dal with enough water.
  2. Heat ghee in a pressure cooker. Once hot, add hing and then cumin seeds.
  3. Once it starts sizzling, add beetroot and crushed or minced garlic.
  4. Sauté for a minute or two.
  5. Drain the water from soaked rice and dal. And add to the cooker. Sauté for a minute and add 1/4 tsp salt (if using). Stir and add 2 cups of water.
  6. Close the lid of the pressure cooker and cook it for 4-5 whistles on medium flame.
  7. Once the pressure subsides, open the lid and serve the khichdi with some more ghee.

Notes

  • Beets contain a high concentration of nitrates, which have a blood pressure-lowering effect. It also promotes better blood flow to the brain thereby improving cognitive function and possibly reduce the risk of dementia.
  • Beets are a good source of fibre, which is beneficial for digestive health.
  • Beetroot is a delicious and versatile vegetable that is easy to add to your diet. Choose beets that are heavy for their size with green tops still attached.
  • Make a salad, hummus, juice or even a dip too and reap the wonderful benefits.