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Beetroot – Nutrition Facts, Health Benefits, Healthy Recipes

Benefits, Recipes

Beetroot – Nutrition Facts, Health Benefits, Healthy Recipes

Beating about the Beetroot

Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet. Packed with essential nutrients, beetroots are a great source of fibre, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. Many of these benefits are due to their high content of inorganic nitrates. Beetroots are delicious raw but more frequently cooked or pickled. Their leaves — known as beet greens — can also be eaten.

Beets are packed with essential vitamins, minerals and plant compounds, some of which have medicinal properties. There are numerous types of beetroot, many of which are distinguished by their colour including a very pretty yellow, white, pink, or dark purple.

Beetroot Nutrition Facts

Beets mainly consist of water (87%), carbs (8%), and fibre (2–3%). One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients.

  • Calories: 43
  • Water: 88%
  • Protein: 1.6 grams
  • Carbs: 9.6 grams
  • Sugar: 6.8 grams
  • Fiber: 2.8 grams
  • Fat: 0.2 grams

Health Benefits of Beetroot

Blood Pressure

Beets contain a high concentration of nitrates, which have a blood pressure-lowering effect. This may lead to a reduced risk of heart attacks, heart failure and stroke. This is a major health benefit of beetroots.


Another health benefit of beetroots is to enhance athletic performance by improving oxygen use and time to exhaustion. To maximize their effects, beets should be consumed 2–3 hours prior to training or competing.

Inflammation in Check

Beets health benefits also include a number of anti-inflammatory effects. Inflammation helps keep the body grounded and does not allow other injuries and diseases to attack the immune system.

Digestive Health

Eating beetroots regular has several health benefits including digestive health. Beets are a good source of fibre, which is beneficial for digestive health, as well as reducing the risk of a number of chronic health conditions.

Supports Brain Health

Beets contain nitrates, which may help increase blood flow to the brain, improve cognitive function and possibly reduce the risk of dementia.

Weight Loss

One of the biggest beetroot health benefits is the weight loss that they contribute to naturally. Beets have a high water and low-calorie content. Both of these properties are beneficial for weight loss.

Recipes with Beetroot Health Benefits

Beetroot Paratha


  • 1 medium beetroot (about 1 cup)
  • 5 cups whole wheat or multigrain flour
  • 2 tablespoon coriander leaves, finely chopped
  • 2 tablespoon pudina (mint), finely chopped
  • ½ teaspoon ajwain (carrom seeds)
  • 1 teaspoon red chilli powder
  • ½ teaspoon turmeric powder
  • ½ teaspoon garam masala powder
  • ½ teaspoon amchur powder
  • 2 tablespoon oil or ghee to (cook parathas)
  • water to knead the dough
  • salt adjust to taste


  • Firstly, peel the skin of beetroots, wash and chop them into 2 inch pieces. Add them in to a pan with some water. Cover and cook for 5-6 minutes and turn off the stove. Once cooled puree them in a blender without water.
  • In a bowl add wheat flour, pureed beetroot, coriander leaves, mint(pudina) leaves, ajwain, turmeric powder, red chilli powder, garam masala, amchur powder, oil and salt. Mix well.
  • Add very little water and make a smooth (but not sticky) dough. Smear little oil on the dough and let it rest for at-least 10-15 mins.
  • Make balls from the dough. I was able to get 6 balls.
  • Roll the parathas to 3 inch diameter using chapati roller. Then, spread little oil or ghee on it using a spoon.
  • Fold from one side (from top) then other side covering the previous fold (from bottom). Again spread oil and sprinkle some wheat flour. Again, fold from left and then right. It should look like a square. Then roll it to a slightly thick square shaped paratha.
  • Heat up a tawa/skillet on medium heat and place the paratha and let it cook. Once you see bubbles, flip on to other side drizzle some ghee or oil on top. Flip again and drizzle oil or ghee on the other side as well till they have nice golden spots on both sides.
  • Serve Beetroot Paratha with curd, pickle, raita or any gravy of your choice.

Beetroot Kurma


  • 2 cups beetroot chopped into small cubes
  • 1 cup onion finely chopped
  • ½ cup tomato finely chopped
  • 1 tablespoon ginger-garlic paste
  • ½ tablespoon red chilli powder
  • 1 teaspoon coriander powder
  • ½ teaspoon jeera Powder (cumin powder)
  • 1 teaspoon garam masala powder
  • salt to taste
  • 2 tablespoon oil
  • 1 tablespoon coriander leaves (cilantro) chopped for garnish
  • 1 tablespoon lime juice
  • ½ cup water or as required
  • ¼ cup grated coconut fresh or frozen
  • 6-8 cashew nuts
  • 1 inch cinnamon
  • 1 teaspoon saunf (fennel seeds) optional
  • water for grinding


  • Peel the beetroot and cut it into small cubes.
  • Grind coconut, cashews, cinnamon to a smooth paste.
  • Press SAUTE mode on Instant Pot. Add oil in to the pot.
  • Once POT is hot add onions, ginger-garlic paste and sauté until onions turn light brown.
  • Next add chopped tomatoes and cook till they turn soft.
  • Then add in the chopped beetroot, red chilli powder, garam masala powder, coriander powder, jeera powder, ground coconut-cashew paste, salt and mix well.
  • Then add water and give a stir.
  • Close the lid on the pot, and turn valve from VENTING to SEALING position.
  • Press CANCEL button on Instant Pot.
  • Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set timer to 5 minutes
  • Do a NATURAL PRESSURE RELEASE(NPR)(Wait until silver button on lid drops).BE CAREFUL OF THE HOT STEAM.
  • Remove lid away from you, add lime juice and garnish with cilantro.Mix well.
  • Beetroot Kurma is ready, serve with hot with pooris, chapatis, roti & parathas.

Beetroot Pulav


  • Measuring cup used 1 cup = 250 ml
  • 1 cup Basmati Rice
  • 1 medium Onion thinly sliced
  • 1 cup Grated Beetroot
  • ½ cup Green Peas
  • 3 Green chilli, slit lengthwise
  • 1 tablespoon ginger-garlic paste
  • few Curry leaves optional
  • Mint leaves – fistful optional
  • salt to taste
  • 2 tablespoon chopped Coriander leaves
  • 1 tablespoon Fresh Lemon juice
  • 5 to 2 cups Water (depends on rice quality)
  • 2 tablespoon oil
  • Whole Spices
  • 1 teaspoon cumin (jeera seeds)
  • 1 Bay leaf
  • 2 Cloves
  • 1 inch Cinnamon
  • 2 Cardamom
  • Dry Spices
  • 1 teaspoon coriander powder
  • 1 teaspoon garam masala or biryani masala


  • Wash rice until water runs clear. Keep aside.
  • Heat a pressure cooker with oil and once it’s hot add Bay leaf, Cinnamon stick, Cardamom, Cloves, Curry Leaves, Cumin. Fry for 30 secs (till aromatic).
  • Then add green chillies, ginger-garlic paste and sauté for another minute until raw smell goes away.
  • Then add sliced onions, Sauté for 2-3 minutes until translucent -stir regularly
  • Add green peas, grated beetroot and cook for another 2 minutes.
  • Add biryani powder, coriander powder and mix well.
  • Add rinsed Basmati Rice, water, salt and give a stir.
  • Cover the cooker with lid and cook for two whistles.
  • After 10 mins Fluff up the rice gently. Garnish with coriander leaves and lemon juice
  • Beetroot Rice is ready. Serve with Raita or yogurt

Tasty and yummy beetroot recipes with incredible health benefits just for you to whip up for your family.

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