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Fiber From Golden Beets

Posted By: Leena Mahtani


Beets rank high in fiber which may help control blood sugar levels, help you stay regular and maintain a healthy weight as it is low in calories. A wonderful source of fiber, folate, potassium, manganese, vitamin C and iron. One cup of beets contains 3.5 g of fiber. Most of that being insoluble fiber.

Beets can be high in FODMAPs, which may cause digestive problems in some people - especially in sensitive individuals, such as those with irritable bowel syndrome or SIBO.

Golden/Yellow beets are in season and I thought it would be a treat to make a quick nutritious and delicious South Indian dish with a few basic ingredients.


  • 1 tsp oil
  • 2 golden beets washed and julienned
  • 1/2 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 1/4 cup finely sliced onions
  • 1/2 tsp salt
  • 1/4 tsp turmeric
  • 1 tsp grated ginger
  • 1 finely chopped green chili
  • 1/2 cup cilantro
  • 4-5 curry leaves


  • Place the pan on medium heat. Add the oil. When heated for a minute, add in the mustard seeds, cumin seeds and saute for two minutes till the seeds begin to pop.
  • Add in the onions and saute for three minutes, till slightly pink.
  • Now add in the grated ginger and curry leaves. Saute for a minute and add in the julienned beets, salt and turmeric and give it all a stir.
  • Cover on low heat for 10 minutes.
  • Once the beets are a lovely deep golden colour, they are cooked but not too tender when pressed with a spoon.
  • Remove from the heat and garnish with cilantro and a squeeze of lemon/lime - if your taste buds prefer a burst of citrus to the mix.

Enjoy your gut-healthy version of the beet sabji. Hope it tickles your chi and brings you a lot of comfort and joy in mindbody and spirit.

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