Sadhguru's 4 beetroot recipes for immunity and heart health

Beetroots are considered to be a powerhouse of nutrition. From boosting immunity to improving blood flow and pressure, they play many roles in helping us lead a healthy lifestyle. Often referred to as a vibrant, nutrient-dense root vegetable, beetroots are known for their deep red color and impressive health benefits. Rich in folate, iron, potassium, and vitamin C, they help support blood health, boost immunity, and enhance energy levels. Sadhguru also recommends consuming beetroot and calls it a rich source of carbohydrates, protein, important vitamins, minerals and micronutrients. The vegetable contains potassium, magnesium, folic acid, iron, zinc, calcium, phosphorus, sodium, niacin, biotin, betanin and beta-carotene. It also has important vitamins like A, B6 and C, as well as antioxidants and soluble fiber. He also states that in traditional medicine, beetroots are used to treat a variety of conditions, especially illnesses relating to digestion and blood. He has also shared a few healthy beetroot recipes that one can consume on a daily basis. Take a look at his 4 recipes that are good for immunity and heart health too.

According to a study by the National Library of Medicine, beetroot juice is said to boost cardiovascular health and these benefits are not attributed to nitrates but also to its antioxidant compounds such as betanin, flavonoids, and vitamin C, which provide additional vascular protection. Another study published in 2021 by the National Library of Medicine investigated the effects of daily consumption of raw red beetroot on metabolic markers and cognitive function in individuals with type 2 diabetes. And it was found that regular consumption of raw beetroot for 8 weeks helped in the reduction of fasting blood sugar levels, glycosylated hemoglobin (HbA1c), apolipoprotein B100, liver enzymes (AST and ALT), homocysteine levels, and both systolic and diastolic blood pressure.

Ingredients: 1 beetroot, 1 lemon, 1 tbsp coconut, 2 tsp mango, 1 tsp coriander leaves, 2 tsp peanuts, ½ tsp pepper powder, salt to taste. For the seasoning: ½ tsp sesame/olive oil, ½ tsp mustard, ½ tsp split, husked black gram/urad dal, ¼ tsp chickpea/Bengal gram dal, and 1/2 tsp shredded curry leaves
Method: Wash the beetroot, peel and finely grate. Place the grated beetroot in a clean fine cloth and lightly squeeze out some juice. Keep the juice aside. In a wok/saucepan, pour the oil and splutter the mustard seeds. Add the urad and chickpea dal and brown it, add curry leaves and sauté lightly. Cool it. Add the grated, strained beetroot. Mix in the juice of one lemon, the chopped mango pieces, grated coconut, salt, pepper powder, and the peanuts. Nicely stir all the ingredients. Garnish with chopped coriander leaves and serve. (Image: Isha Foundation)

Ingredients: 250 gms beetroot, 100 g mushrooms, 5 cardamom pods, 600 ml veg stock, 2 tbsp veg oil, 3/4 cup walnuts, and coriander leaves
Method: Dice the beetroot into small cubes and cook with sufficient water until they are just done. Dry toast the walnuts in a pan/oven for 5-10 minutes. Heat oil in a pan; add the cardamom without the pods. Add the mushrooms and cook for a minute or longer. Stir in the cooked beetroot and walnuts. Add the vegetable stock. Cover and simmer for 30 minutes, stirring occasionally. Blend the soup, garnish with chopped coriander and serve hot. (Image: istock)

Ingredients: 200g pumpkin, ¾ cup pomegranate pearls, 1 cup seedless green grapes, 1 tbsp white sesame seeds, 1 tsp honey, ¼ inch stick cinnamon, salt to taste, and 1 tsp lemon juice,
Method: Chop the pumpkin into small square pieces. Heat two cups of water in a deep pan and when it comes to a boil, add the pumpkin. Cook on low heat for five minutes. Drain in a colander. Later, spread it out on a plate so that it cools completely. Meanwhile, place the sesame seeds on a griddle and place on low heat. Dry roast them for 1 minute. Put the cooked pumpkin in a deep bowl. Halve the grapes and add. Add the pomegranate pearls. Crush the cinnamon stick and add honey, salt and lemon juice. mix well. Pour this on the ingredients in the bowl. Mix everything well together. Serve sprinkled generously with sesame seeds. (Image: istock)

Ingredients:

10–12 crunchy croutons, 150 g Feta cheese or paneer, 2 tbsp olive oil, 160 g boiled chickpeas, 350 g cooked beetroot, 15 g fresh baby spinach, 3 tbsp grenadine, 2 tsp tahini, 4 tbsp lime juice, salt and pepper to taste, and baking paper.

Method:
Cut the paneer or feta into about 1/2-cm-thick slices and lightly sauté them with a little oil in a pan until golden light brown. Add salt and pepper to taste as needed. Set aside to cool slightly before using.

For the salad dressing, in a large mixing bowl, combine grenadine, tahini, lime juice, 100 ml of cold filtered water, salt, and pepper to taste. Vigorously stir in the olive oil using a wire whisk until everything is fully blended and smooth.

Drain the boiled chickpeas thoroughly and pat them dry gently. Pat the beetroot dry as well; cut it first into 1-cm-thick slices, then into equally thick strips. Wash and pluck the spinach carefully; gently pat it dry on a clean towel.

Mix the chickpeas, beetroot, and spinach with the prepared salad dressing. Arrange the salad neatly on serving plates, then top it with the sautéed cheese or paneer cubes and crisp croutons. Serve immediately for the best texture and taste.

Disclaimer:
The information provided in this article is intended only for general informational purposes and should not be considered medical advice. Always consult your qualified health practitioner before starting any new routine.