Red foods: Beetroot Recipe

The vibrant red is ever ready to liven up our plate and palate. Adding red fruits and vegetables to our meals not only makes food attractive but gives us the most-sought-after pink glow.  What more! Add any red ingredient to your party menu and you won’t go red in the face!

But what makes red food so red? The magic pigments are anthocyanin and lycopene.  Anthocyanin, the pigment behind blues and deep reds (as seen in beetroot, pomegranate, cherries, cranberries, raspberries etc) and  Lycopene, the pigment behind bright red, (as seen in tomatoes, pink guavas, watermelons, red bell peppers) have several health benefits:

  • prevents cardiovascular diseases
  • prevents certain cancers as it’s a potent antioxidant
  • has anti ageing properties
  • good for controlling obesity
  • helps in preventing diabetes
  • anti inflammatory properties
  • aids digestion

The versatile red fruits and veggies can be incorporated in or as any dish like this one:

Beetroot Tikki

Beetroot doesn’t hesitate to express how proud it is of its copious redness which oozes out with one slash of knife.  Rich in fiber, folate, Vitamin A, C and K , beetroot helps in digestion and fighting heart diseases.

Try this finger-licking good beetroot tikki (cutlet) recipe:

idivaImage courtesy: sinfullyspicy


1 large boiled peeled beetroot

1 large potato

1 teaspoon salt

1/2 teaspoon chaat masala

1/2 teaspoon turmeric

1/2 teaspoon coriander powder

1/2 teaspoon cumin powder

1/2 teaspoon fennel powder

1/2 teaspoon grated ginger

1 chopped green chili

2 wholewheat bread slices

1 cup semolina

3-4 tablespoon canola oil


  1. In bowl, mash potatoes and grate the boiled beetroot in the same bowl. Mix potatoes and beetroot well.
  2. Add all the spices and green chilies and ginger to the above mix. Add bread slices and again mix well.
  3. Divide the mix into small portions and shape them into round patties (tikkis).
  4. Coat the tikkis evenly with semolina.
  5. Heat oil in a wok or a pan and gently leave the tikkis in the oil. Shallow fry the tikkis till crisp and golden brown.
  6. Serve the tikkis hot with any chutney or sauce.

Unleash the benefits of red for good health. Stay healthy!




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