Beet Greens Usili

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
2%
Beet Greens Usili
33 min.
3
106kcal

Suggestions


Welcome to a vibrant and nutritious dish that truly showcases the often-overlooked beet greens! This Beet Greens Usili is the perfect addition to your vegetarian or vegan meals, providing a burst of flavor and color that is sure to excite your palate. Packed with essential nutrients and boasting a delightful combination of textures, this dish will not only nourish your body but also tantalize your taste buds.

The preparation begins with tender beet greens that are paired with earthy, sweet beets, creating a harmonious balance in every bite. By cooking both the greens and the beets, we ensure that you enjoy the full spectrum of nutrients and flavors. The method of tempering the ingredients in oil with mustard seeds and urad dal elevates this dish, infusing it with aromatic spices that will transport you to the heart of traditional Indian cuisine.

Whether you're looking for a side dish to complement your main course or a healthy addition to your lunchbox, Beet Greens Usili is versatile, gluten-free, and dairy-free, making it an excellent choice for everyone. With a prep time of just 33 minutes, you can whip up this delectable dish without any hassle, all while indulging in something deliciously good for you. Dive into this recipe and experience the joy of celebrating wholesome ingredients in a truly delightful way!

Ingredients

  • Bunch bunchs of kale 
  •  beets 
  • 0.3 Teaspoon mustard seeds 
  • Tablespoon oil 
  • Teaspoon urad daal 

Equipment

  • bowl
  • frying pan
  • stove
  • microwave
  • colander

Directions

  1. Cut the beet greens from the beets. I came to know from one of my blogger friend that the stems take more time to cook, so I chopped the stems as well as the leaves separately, rinsed it and drained it in a colander. Peel the beets, cut into half. Now place the drained beet greens stems, leaves and the halved beets (with water just enough to cover the beets) in separate bowls and sprinkle little salt in all the
  2. I have a cooker which holds all the 3 vessels, so I cooked everything at once and kept it for 1 whistle. I guess microwave or stove top cooking should also be fine. The cooked stems tasted good. So you can cook both the stems and greens together.Once the pressure is released open the cooker and cut the cooked beets into small cubes and reserve the water for preparing Rasam/Soup.Now in a frying pan do the tempering, sauteed the cooked beet greens and the stems for 2 minutes, then add the beets and finally the usili and combine it well.
  3. Garnish it with cilantro and beet usili is ready.

Nutrition Facts

Calories106kcal
Protein9.56%
Fat40.35%
Carbs50.09%

Properties

Glycemic Index
21.33
Glycemic Load
5.91
Inflammation Score
-4
Nutrition Score
6.9295652690141%

Flavonoids

Luteolin
0.51mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:106.36kcal
5.32%
Fat:5g
7.7%
Saturated Fat:0.39g
2.41%
Carbohydrates:13.97g
4.66%
Net Carbohydrates:9.77g
3.55%
Sugar:9.26g
10.29%
Cholesterol:0mg
0%
Sodium:107.48mg
4.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.67g
5.33%
Folate:149.42µg
37.36%
Manganese:0.46mg
22.85%
Fiber:4.2g
16.79%
Potassium:448.55mg
12.82%
Vitamin C:6.88mg
8.34%
Magnesium:32.59mg
8.15%
Iron:1.25mg
6.94%
Vitamin E:0.89mg
5.93%
Phosphorus:56.87mg
5.69%
Copper:0.1mg
5.24%
Vitamin K:4.95µg
4.71%
Vitamin B6:0.09mg
4.65%
Zinc:0.49mg
3.3%
Vitamin B2:0.06mg
3.3%
Vitamin B1:0.04mg
2.98%
Calcium:23.91mg
2.39%
Vitamin B3:0.47mg
2.35%
Vitamin B5:0.21mg
2.15%
Selenium:1.48µg
2.11%
Vitamin A:66.35IU
1.33%