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Often called as “chukandar” is the root of the beet plant. Beetroot is becoming popular these days as a superfood. It is mostly used as a supplementary in different juices and drinks and incorporated in many nutritious foods. It belongs to the same family to which sugar beets belong. Sugar beets are white, and manufacturers often use them for extracting sugar. It helps in sweetening processed foods.


Nutritional profile


Following are some beetroot nutrition facts:

In a single cup of raw beetroots, it contains:

  • 3
  • Carbohydrates 13 g
  • Sugar 9.19 g
  • Fibre 3.81 g
  • Protein 2.19 g

Beetroot also adds up to various vitamins such as vitamin C, vitamin A, and minerals such as folate, magnesium, calcium, iron, and phosphorus.


Health benefits


  • Beetroot has high concentrated nitrates, which help in lowering blood pressure. This also helps in reduced risks of heart attacks, heart failure, and strokes.
  • Consumption of beetroots improves oxygen time and time to exhaustion, which enhances athletic performance.
  • Beetroots being an excellent fibre source helps in improving digestive health.
  • Nitrates in beetroot help as a support to improve blood health, thereby improving brain health.
  • Beetroots also aid in possessing anti-cancer properties.




  • Drinking beetroot is possibly useful for sore muscles after sprinting or jumping.
  • Beetroot, also known as cold borscht served with sour cream, is a popular dish in Eastern Europe Countries.
  • Often boiled and mashed beetroots are used to make dips, chutneys, and juices.
  • Betaine obtained from beetroots are used as red food colourants in various food items such as in tomato pastes, jams, jellies, etc.




Some mouth-watering beetroot recipes are the following:


  1. Beetroot halwa:


  • Ingredients: 1 cup grated beetroots, 1 cup milk, sugar, cardamom, ghee, and dry fruits
  • Cooking steps: Wash and peel beetroots, and grate them. Now heat ½ tsp ghee in a kadhai and dry roast fruits until they turn brown. When done, transfer them to a plate. Now add grated beetroot in the same kadai and sauté them. Add milk to the saute beetroot and stir it until it starts thickening. Add sugar, and as the sugar melts stir it until water is completely absorbed. Now pour some ghee, cardamom and roasted dry fruits. Stir and cook for 2 minutes. Halwa is ready.


  1. Beetroot bhaji


  • Ingredients: Beetroots chopped, grated coconut, 2-3 chopped green chillies, dried red chillies, 2 cups water, 2 tbsp oil, 1/4 tbsp mustard seeds, 1/2 tbsp cumin seeds, 1 pinch asafoetida, 10 to 12 curry leaves, ¼ teaspoon turmeric powder, ¼ cup finely chopped onion
  • Cooking steps: Boil beetroot in a pressure cooker for 3 to 4 whistles with water and salt. Peel and chop the beetroots once the pressure drops down. Add oil in a pan. Then add mustard seeds, cumin seeds, asafoetida, curry leaves, turmeric powder and all the other ingredients. Finally, add chopped beetroot and grated coconut. Add water and cover with a lid. Keep on a medium flame for 4 to 5 minutes. Remove the lid and serve hot.

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