Nutrition at a Glance
Beetroot is a bright red root vegetable that is not only colourful, but also very healthy. Beetroot is rich in iron, folate and vitamin C, which help make healthy blood and maintain good haemoglobin levels. It is rich in fibre, which helps keep the tummy happy and digestion smooth. Beetroot contains special nutrients called nitrates that help blood vessels relax and widen, allowing blood to flow easily and keeping the heart healthy. When blood flows better, the heart does not have to work as hard. These nitrates also help improve blood flow to the brain, supporting better focus and learning.
Know More: Beetroot
Type of Plant
Root vegetable (specifically, a swollen taproot)
Plant Characteristics
- Beetroot is the swollen root that grows below the soil.
- Beetroot leaves are also edible and are rich in nutrients.
The Crop
- Grown mainly as a winter (rabi) crop.
- Grows best in cool climates with loose, fertile, well-drained soil.
- In India, it is grown in states such as Uttar Pradesh, Punjab, Haryana, Maharashtra, Karnataka, Tamil Nadu, West Bengal and Andhra Pradesh.
Interesting Biological Facts
- Beetroot is a dicot, meaning its seed has two embryonic leaves.
- The swollen root stores food for the plant, helping it grow and survive.
- Its deep red or purple colour comes from natural pigments called betalains.
- Beetroot leaves make food for the plant through photosynthesis, while the root stores the extra nutrients.
DID YOU KNOW?
- Not all beetroots are dark purple-red; varieties include yellow, white and candy striped beetroots too.
- Roasting makes beetroots sweeter. The heat concentrates their natural sugars and softens their earthy flavour.
BEETROOT DOSA
INGREDIENTS
For the dosa batter
- 1/3 cup red masoor dal
- 1/3 cup yellow moong dal
- 1/3 cup rolled oats
- 1 small, steamed beetroot
- 1 small green chilli
- ½ inch ginger
- 1 teaspoon cumin seeds (jeera)
- 1 teaspoon salt
For the paneer filling
- ½ cup grated paneer
- 1 medium onion, finely chopped
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- Fresh coriander leaves, chopped
For serving
- Green chutney
METHOD
- Wash the red masoor dal and yellow moong dal.
- Soak both the dals and rolled oats in water for 30 to 45 minutes.
- Drain the excess water and transfer the mixed dals to a mixer jar.
- Add the steamed beetroot, green chilli, ginger, cumin seeds and salt.
- Grind it to a smooth, flowing dosa batter.
- In a bowl, add the grated paneer, onion, salt, black pepper and coriander leaves. Mix well to prepare the paneer filling.
- Heat a dosa pan and grease it lightly with oil.
- Pour the batter onto the pan and spread gently to form a dosa. Cook on a low flame until done.
- Spread the paneer filling on one side of the dosa.
- Fold the dosa and cook for a few seconds.
- Serve hot with green chutney.
Warning: Ask a parent or adult to help with this recipe.
Amit Gupta, also known as FitChefAmit, is a child nutritionist and health educator. He works with parents and children to simplify nutrition and healthy cooking, making healthy eating fun for kids and easy for parents. He also conducts interactive and impactful nutrition and cooking workshops for children and parents, including sessions at schools. He can be reached @FitChefAmit on Instagram and Youtube and via e-mail at [email protected]
