Laxmis Ruchis – Beetroot Cutlets

Beets have been consumed since ancient civilizations for their bountiful minerals, vitamins, and detoxifying abilities. They are also gaining popularity in the natural foods market. Beetroot cutlet can be served as an appetizer or snack with tea, coffee, or dinner. These cutlets are made with chopped vegetables and bread crumbs in four steps. viz.
i. Cubed beetroots, carrots, potatoes, and peas are cooked with spices.
ii. The vegetables are mashed and rolled into oval-shaped patties
iii. The patties are coated with breadcrumbs.
iv. The cutlets are deep-fried in hot oil or baked.

History: Records suggest that people in ancient Babylon, Greece, and Rome enjoyed eating this root vegetable. Greeks & Romans considered them to be useful for aphrodisiac purposes. Archeologists have found evidence of their use in certain parts of North Africa as well. Ancient civilization prized the beet leaves and stalk for culinary use and used the roots for medicine.

Story: Introducing beetroot cutlet to my husband’s family in Palghat South India, soon after my marriage, was a blessing in disguise in proving my culinary skills. The cutlets’ pink color with a bread crumb crust was a novelty. The cutlets made as an afternoon snack “Tiffin” were so delicious that everyone wanted seconds for appetizers before dinner. Hint to new brides:” Make a new dish that the in-law’s family has never tried to boost approval ratings.” My grandkids also love these colorful and delicious beetroot cutlets made as appetizers for Christmas dinner every year when they visit for the holiday

Beet Nutrition Facts

GI = 64 GL =4	Minerals	Vitamins
Calories.. 43	Calcium.. 16 mg	Folates ..109 mcg
Carb …9.6 g	Copper ..0.075 mg	Vitamin A .. 33 IU
Protein..1.6 g	Iron… 0.8 mg	Vitamin C.. 4.9 mg
Total Fat 0.17 g	Magnesium ..23mg	Niacin ..0.33 mg
Cholesterol..0 mg	Manganese ..0.33 mg	Pantothenic acid..0.16mg
Fiber …2.8 g	Potassium ..325mg	Pyridoxine.. 0.07
Sodium…78mg	Zinc …0.35 mg	Riboflavin ..0.06

Beets (Beta vulgaris) nutrition profile per 100 g, fresh, raw,
(Source: USDA National Nutrient database)

Health Benefits of Beetroot

Beets Improve Immunity being high in vitamin C
Beets boost athletic performance and increase energy levels with nitrates.
Beets possess compounds that exhibit anti-aging properties
Beets contain calcium that is beneficial for bones & in preventing osteoporosis
Beets control blood pressure with moderate levels of potassium which lowers heart rate and regulates metabolism inside the cells by countering the detrimental effects of sodium. ( 100 g fresh beetroot – K 325 mg 7% RDA.)
Beets are great to include in an anti-cancer diet since they contain antioxidant Betalain which protects cells from damage.

Spice Power

Ginger powder In a study 3g / day in 3 doses caused a reduction in triglycerides, cholesterol & LDL levels.
Garlic powder has antioxidants that help prevent Alzheimer’s disease and Dementia.
Red chili powder has capsaicin to promote weight loss by reducing appetite and boosting fat burning.
Curry powder slows aging, increases protein, mineral, and vitamin absorption.

Method to make Beetroot cutlets

Preparing vegetables (15 min)
Peel and cube beetroots, carrots, and potatoes; rinse and drain.
Place in a pan with peas; cook with salt in the microwave or stove.
Drain excess water (save); mash vegetables using a potato masher.
Peel and finely chop the onions.
Heat 1 tbsp. oil in a frying pan; add chopped onions and spices.
Saute on medium heat until the onions turn translucent.
Add mashed vegetables and mix well; garnish with chopped herbs.
Shaping cutlets (5 min.)
Let the vegetables cool; soak bread in water (saved).
Squeeze bread and blend with vegetables.
Add half the bread crumbs; bind together to form a dough.
Shape into 2″ diameter balls; flatten to form oval shaped cutlets.
Coating with bread crumbs (5 min.)
Mix flour with enough water to make a thin paste.
Dip cutlets in the paste and roll in breadcrumbs to coat all sides.
Frying Cutlets (5 min.)
Heat the oil in a shallow frying pan until quite hot. (350F)
Fry cutlets in batches of three, flipping over when golden on the bottom.
Drain in a colander lined with paper towels; deep-fry rest of the cutlets.
Baked cutlets: (10 min)
Skip dipping cutlets in flour paste; mix all breadcrumbs prior to shaping.
Place cutlets on a foiled baking pan and spray Pam (oil ) on each.
Bake at 350F until golden. Flip them over halfway through baking.
Baked cutlets: (10 min) in the air fryer
Skip dipping cutlets in flour paste; mix all breadcrumbs prior to shaping.
Place cutlets on a greased baking pan and spray Pam (oil) on each.
Spray air fryer pan with Pam and place each cutlet in it; spray tops with Pam.
Bake at 370F until golden. (10 min.) each side. Flip them over halfway through baking.