Beet Foogath (Beet Coconut Stir-Fry) Recipe

Updated March 25, 2025

There was a silly game we used to play as kids. To get back at our parents for millions of things they never let us do, a bunch of beetroots would be stolen from the larder and tiny hands would start working on them. It wasn't long before feet and faces would be "blood" stained and mums would panic seeing their little ones "hurt."

The joy didn't last long. Mothers are brilliant after all.

This dish reminds me of those times. Beetroot Foogath is a non-fussy, quick way to bring out the flavor of the vegetable and rustle up a quick warm salad if you'd like to eat it that way. The coconut adds a wonderful texture and the green chillis a mild bite. Eat it on its own or as a side.

The delicious red tinge it leaves behind on the plate always has me smiling.

Recipe Details

Beet Foogath (Beet Coconut Stir-Fry) Recipe

Cook 10 mins

Active 10 mins

Total 10 mins

Serves 2 servings

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Ingredients

1 tablespoon vegetable oil
3 small hot green chilis, slit lengthwise
1 teaspoon whole black mustard seeds
10 curry leaves
4 medium beets, boiled and cubed (about 3 cups)
Kosher salt
1/2 cup coconut flakes

Directions

Heat oil over medium-high heat in a large saucepan until shimmering. Add chilis, mustard seed, and curry leaves. Stir vigorously until fragrant and the mustard starts to pop, about 3 minutes. Add the beetroot and stir until the beets are coated in spices. Add the coconut and stir until mixed through. Serve warm or cold with any Indian meal as a side or salad.

Special equipment

Heavy bottomed saucepan

Nutrition Facts (per serving)
293	Calories
14g	Fat
41g	Carbs
6g	Protein

Nutrition Facts
Servings: 2
Amount per serving
Calories	293
% Daily Value*
Total Fat 14g	18%
Saturated Fat 6g	31%
Cholesterol 0mg	0%
Sodium 417mg	18%
Total Carbohydrate 41g	15%
Dietary Fiber 9g	31%
Total Sugars 29g
Protein 6g
Vitamin C 64mg	321%
Calcium 70mg	5%
Iron 3mg	17%
Potassium 992mg	21%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.