Steamed Beetroot Coconut Salad

It's no secret that beetroot does wonders for your health.

Beetroot is considered one of the top ten plants with the highest antioxidant activity.

Beetroot is a natural source of iron, folate, and antioxidants. My friends keep asking me to suggest a variety of iron-rich recipes for their growing teens that are easy to incorporate into everyday cooking. This simple Steamed Beetroot Coconut Salad, ready in minutes, is a versatile dish that can be adapted to your own tastes and needs, proving that healthy eating can be both delicious and effortless. Whether you prefer it spicy, tangy, or mild, this recipe can be easily tailored to suit your taste.

Beetroot – A Natural Iron Booster

Beetroot is widely recognized for its ability to support healthy blood formation due to its high iron and folate content. These nutrients are essential for maintaining optimal hemoglobin levels and preventing fatigue. Additionally, beets are rich in nitrates, which may improve blood flow and enhance energy levels, making this salad an excellent choice for active individuals, teenagers, and anyone needing a natural energy lift. With this salad, you can be confident that you're making a nutritious choice that supports your health.

Coconut – Healthy Fats for Sustained Energy

Freshly grated coconut adds more than just a mild sweetness and pleasant crunch; it also provides healthy fats that promote satiety and support nutrient absorption. These fats are especially beneficial in helping the body absorb fat-soluble vitamins from vegetables, making the pairing with beetroot a brilliant combination for better nutrition.

Lemon and Cilantro – A Fresh Zing with Added Benefits

Lemon juice not only adds tanginess but also boosts vitamin C intake, which plays a crucial role in enhancing iron absorption from plant-based sources. Cilantro contributes antioxidants and a burst of freshness while supporting digestion.

Optional Tempering – Extra Flavor

Lightly tempering the salad with mustard, coconut oil, curry leaves, and mustard seeds adds a subtle aroma and flavor. Tempering is a cooking technique commonly used in Indian cuisine, where whole spices are briefly roasted in hot oil to release their flavors and aromas. This process also offers small amounts of beneficial plant compounds that aid digestion and provide anti-inflammatory properties.

Serves- 3-4

Preparation Time- 15 mins

Cooking Time - 5 mins

Total Time- 20 mins

Ingredients

• Beetroot – 2 medium, grated or cubed

• Fresh Coconut – ½ cup, grated

• Lemon Juice – 2 tbsp

• Green Chili – 1 (optional)

• Cilantro – 2 sprigs, chopped.

• Salt – to taste

• Optional Tempering: Coconut/mustard oil, mustard seeds, curry leaves

Directions

1. Steam Beetroot

Wash, peel, and grate beetroot using a medium grater (not too fine). Spread the grated beetroot in a steamer basket or place it in a bowl inside a steamer. Steam for 3–5 minutes until slightly tender but not mushy. If you are using cubed beets, steam them for 10-12 minutes.

2. Mix Salad

In a bowl, combine steamed beetroot, grated coconut, green chili, salt, and lemon juice. Toss gently to mix.

3. Optional Tempering

Heat coconut oil in a small pan. Add mustard seeds; when they splutter, add curry leaves and dried red chili. Pour this over the salad and mix lightly.

4. Garnish & Serve

 Add chopped coriander leaves. Serve fresh as a side dish or light snack.

References

1. Beetroot as a Potential Functional Food for Cancer Chemoprevention, a Narrative Review - PMC

2. Dietary Nitrate from Beetroot Juice for Hypertension: A Systematic Review - PubMed

3. Biological effects of red beetroot and betalains: A review - PubMed

4. Functional properties of beetroot (Beta vulgaris) in management of cardio-metabolic diseases | Nutrition & Metabolism | Full Text

5. Improvement of hypertension, endothelial function, and systemic inflammation following short-term supplementation with red beet (Beta vulgaris L.) juice: a randomized crossover pilot study - PubMed