Why Beetroot is a Superfood - and 3 Easy Recipes

We are truly fortunate to be born as human beings. Nature has gifted us so much - air, water, sunlight, soil, fruits, vegetables, and medicines - yet we often understand its true value only when we, or someone close to us, falls sick.

During childhood, when our parents gave us milk, vegetables, herbal drinks, or home remedies, we often made faces and felt they were troubling us. At that time, we didn’t realize that they weren’t just giving us food; they were giving us good health and life wisdom. They were not forcing us - they were protecting us from future hurdles, something we never truly understood back then.

Nature has already provided solutions for almost every illness in the form of herbs, vegetables, and grains. If we include these ingredients in our daily lives, I believe we may rarely fall sick. As we grow older, we become physically and mentally exhausted due to hectic schedules and constant stress. After COVID, many people became more aware of ancestral home remedies and the importance of ancient medicines, taking us back to our childhood memories.

Over the last few years, we have started valuing Indian food more - recognizing its health benefits and medicinal value. After all, prevention is always better than cure. Including a variety of colorful ingredients in our meals not only makes food visually appealing but also nourishes the body from within. Colorful food is truly a treat for both the eyes and the stomach.

The Superfood from Our Childhood: Beetroot

Today, it is called a superfood, but in our childhood, it was simply another vegetable on our plate.

And that vegetable is none other than our beautiful beetroot.

Beetroot is often celebrated today as a superfood, but long before the term existed, it was a quiet staple in Indian kitchens. Its deep crimson color is more than just visually striking - it reflects its richness in iron, folate, antioxidants, and essential nutrients that strengthen the blood and restore vitality. Traditionally associated with energy and nourishment, beetroot supports hemoglobin production and helps combat fatigue, making it especially valuable for women, growing children, and anyone recovering from physical or emotional exhaustion.

Beyond blood health, beetroot plays a powerful role in supporting heart health and circulation. Naturally rich in dietary nitrates, it helps improve blood flow, regulate blood pressure, and reduce strain on the cardiovascular system. Its antioxidant compounds also support the body’s natural detoxification process, aiding liver health and reducing inflammation. In an age of constant stress and irregular lifestyles, this humble root offers a gentle yet effective way to restore balance from within.

What truly makes beetroot special is its simplicity and versatility. Whether cooked, grated, blended, or fermented, it blends effortlessly into everyday meals without demanding complex preparation. Its vibrant color is an added bonus to the otherwise mundane food we often eat. When consumed regularly and mindfully, beetroot becomes more than just a vegetable - it becomes a reminder that true wellness lies not in trends or labels, but in returning to the wisdom of colorful, seasonal, and traditional food.

The moral of the story, in my opinion, is simple: one beetroot a day keeps tiredness away.

Quick Tip -

For less hassle while cooking - when boiling dal or making rice - you can sneak a beetroot into the cooker underneath the bowl. It will cook simultaneously, and having it boiled and ready makes you more likely to use beetroot in your everyday meals. Considering its many benefits, beetroot deserves a permanent place on your menu - not just sliced raw in salads, but also cooked in simple, delicious ways.

Here are three easy beetroot recipes from my kitchen.

Beetroot Pancake with Raw Mango

Ingredients:

• 1 cup grated or finely chopped beetroot

• ½ cup besan

• ½ cup rice flour (for crispiness)

• 1 onion, finely chopped

• ¼ cup finely chopped raw mango

• 1 green chilli, finely chopped (adjust to taste)

• 1 tsp cumin seeds (jeera)

• Salt to taste

• Oil or ghee

• Water, as required

Method:

In a bowl, add all the dry ingredients. Slowly add water to make a thick yet pourable batter. Heat a pan and lightly grease it with oil or ghee. Pour the batter and gently spread it like a chilla. Cook on a medium flame, flipping both sides until done. Serve warm with chutney, white butter, or curd.

Health Benefits:

• Raw mango improves digestion and helps with iron absorption.

• Beetroot is rich in iron, vitamin C, fiber, and antioxidants, and helps reduce inflammation.

Beetroot Poriyal / Beetroot Palya

Ingredients:

• 1 cup finely chopped beetroot

• 5-6 garlic cloves (crushed)

• 2 tbsp grated coconut

• 1 tsp coconut oil (enhances taste)

• 1 tsp mustard seeds

• 1 tsp urad dal

• ½ tsp asafoetida (hing)

• Curry leaves

• Salt to taste

• 2 whole red chillies, cut into small pieces

Method:

Heat coconut oil in a pan. Add mustard seeds, urad dal, asafoetida, garlic, curry leaves, and red chillies. Once the mustard seeds splutter, add the chopped beetroot and salt. Stir for 2–3 minutes, add a little water, cover, and cook for 5–7 minutes. Add grated coconut, stir, and cook for another 2 minutes. Serve hot with rice, rasam, or dal.

Beetroot Lassi

Ingredients:

• 1 medium beetroot, boiled and peeled

• 1 cup thick curd (yogurt)

• 1–2 tsp jaggery powder (adjust to taste)

• ½ tsp roasted cumin powder

• A pinch of chaat masala (optional)

• 2–3 tbsp water or milk (to adjust consistency)

Method:

Chop the boiled beetroot and add it to a blender. Blend until smooth to form a beetroot puree. Add curd, jaggery powder, roasted cumin powder, and chaat masala (if using).Blend again until smooth and creamy. Add water or milk to adjust the consistency and blend briefly. Pour into a glass and serve chilled.

Tip: Garnish with a pinch of cumin powder or a few mint leaves for added freshness.

In a world constantly chasing new health trends and imported superfoods, beetroot reminds us that some of the most powerful nourishment has always been close to home. What once sat quietly on our childhood plates now returns as a symbol of balance, simplicity, and wisdom passed down through generations. By embracing traditional, colorful, and mindful eating, we don’t just feed our bodies - we reconnect with our roots, our memories, and a way of living that values prevention over cure. Sometimes, the path to better health isn’t about discovering something new, but about rediscovering what we already knew.