Thursday, March 7, 2013

Beetroot Vanpayar Thoran(Kerala Style)/Stir Fry

Beetroot-Vanpayar thoran is a nutritious side dish for rice.Beetroot is a rich source of potent antioxidants and nutrients including Mg,Ca,Na.K,vitamin C and betaine which is important for cardiovascular health.It will protect against liver disease,protein deficiency and diabetes.
Beetroot juice has  been shown to lower blood pressure.It is a good source of antioxidants.So consume this veggie as much as possible.Try to give to Kids more vegetables like beetroot,carrot,beans,leafy vegetables like spinach,red cheera etc.

  • beetroot-1no,finely chopped
  • red cow peas/vanpayar -1/4cup
  • coconut grated-1/4cup
  • small onion/shallots-5
  • green chilly-4,roundly cut
  • turmeric powder-a couple of pinches
  • garlic-2-3 cloves
  • mustard seeds-half tsp
  • curry leaves-a sprig
  • salt to taste
  • oil- as required

  • Cook red cow peas in a pressure cooker with turmeric,salt and water.
  • Crush coconut with small onion,garlic,curry leaves.keep aside.
  • Heat oil in a pan,add mustard seeds.Allow to splutter.Add chopped small onion,chopped green chillies and curry leaves.Saute well until onion becomes transparent.Add crushed coconut mixture into this.Mix well.
  • Add turmeric powder and chopped beetroot into it.mix well.Add some water,cover and cook.
  • When beetroot cooks well, add cooked red cow peas to this.Cook beetroot and vanpayar together for 2-3 minutes.
  • Add curry leaves and stir for 2 mins and remove from fire.
Serve hot with steamed Rice.
Happy Cooking!!!


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