09/17/2020 / By Virgilio Marin
Vegan beetroot curry is a flavorful, colorful dish that can surely spice up your dinner routine while benefiting your body.
It’s perfect for people who are adhering to a plant-based diet but are looking to add flavor and color to their meals.
Beetroot curry: Healthful and flavorful
Beetroot curry owes its crimson color to beetroot, a root vegetable and popular superfood that’s packed with essential nutrients such as vitamin C and iron.
Beetroot, or beet, also contains naturally occurring nitrate, a plant compound commonly found in leafy greens. Diets rich in nitrate has been linked to a host of positive health effects, including lower blood pressure levels and decreased risk of diseases.
The body can convert nitrate from food into nitric oxide, which sends signals to the tiny muscle cells around the arteries and tells them to relax. This causes blood vessels to dilate and brings blood pressure levels down.
Currying beetroot further boosts the root vegetable’s health benefits. Curry refers to a variety of dishes cooked using strong spices. Originally from India, it has spread all over the world for its distinctive flavor, scent and powerful nutritional properties.
One spice often used in curry is cumin seed. It can be bought in the form of dried whole seeds or in powder. Recent research has found that cumin is beneficial for people with high cholesterol, diabetes and irritable bowel syndrome, among other conditions.
You will find cumin in the recipe below, along with a healthful mix of ingredients that complement the flavor and health benefits of beetroot.
How to make vegan beetroot curry
For this recipe for vegan beetroot curry, you will need:
- 8 raw beetroots (with leaves, if possible) peeled and cut into large chunks
- 2 1/2 oz fresh ginger root, peeled and finely grated
- 6 green cardamom pods, crushed
- 1 small bunch of fresh coriander/cilantro, chopped
- 14 oz chopped tomatoes
- 4 cloves garlic, crushed
- 1 red chili, de-seeded and finely chopped
- Finely grated zest and juice of 1 orange
- 4 Tbsp vegetable oil
- 1 tsp ground cumin
- 1 cinnamon stick
- 14 fl oz coconut milk
- 4 1/2 cups vegetable broth
- 1 Tbsp palm or light brown sugar, to taste
- Juice of 4 limes or 2 lemons, or a mix of both
- Salt and freshly ground black pepper
- A handful of cashews, peanuts or pecans, toasted and crushed, to serve
- Optional but recommended: 12 curry leaves
Here are the steps:
- Heat the oil in a saucepan.
- If you’re using curry leaves, put them into the pan then add garlic, ginger, chili, cardamom, cumin, cinnamon and orange zest.
- Stir-fry for about three minutes
- Add the orange juice, tomatoes, coconut milk and vegetable broth.
- Season and bring to a boil.
- Add the chopped beetroot and sugar, and bring to a boil again.
- Reduce the heat and simmer for 25 to 30 minutes, or until the beetroot is tender. You can check by prodding it with the point of a knife.
- While waiting for the beetroot to cook, wash the beetroot leaves. Remove and discard any thick stalks and chop the leaves roughly.
- Once the beetroot is tender, add the leaves into the pan and cook until tender.
- Check the leaves for seasoning. If they’re tender, squeeze half of the lime or lemon juice.
- Take a taste test and add more juice and sugar if desired. Then stir in the chopped coriander.
- Serve the curry topped with crushed nuts (optional, but recommended).
Keep in mind not to overcook beetroot. That’s the key to a perfect beetroot curry. If it gets squishy, it can lose a lot of its flavorful properties. (Related: Drink beetroot juice and enjoy these health benefits.)
With its tasty mix of healthful ingredients, this recipe will add color to your meals while conferring your body with various health benefits. Spice up your dinner with this vegan beetroot curry.
Sources include:
Healthline.com
MedicalNewsToday.com
MindBodyGreen.com
