Beetroot Juice
Beverages • India
How to Make Beetroot Juice (Traditional & Healthy Version)
Beetroot Juice, known as 'Chukandar ka Ras' in Hindi, is a vibrant and energizing beverage rooted in Indian tradition. Revered for its deep ruby color and earthy sweetness, this juice has become increasingly popular across India, especially among health-conscious individuals. In Indian households, beetroot juice is often prepared fresh in the mornings, served as a nourishing start to the day or as a refreshing drink during the hot summer months. Its naturally sweet and earthy flavor is complemented with hints of ginger and lemon, making it a delightful and revitalizing beverage. Beetroot is widely grown across India, especially in the northern and western regions where it is harvested during the winter and early spring seasons. The juice is enjoyed not only for its taste but also for its numerous health benefits, making it a staple in many Indian kitchens. Traditionally, ingredients like ginger (adrak), mint (pudina), and black salt (kala namak) are added to enhance both flavor and digestive properties. Beetroot juice is also served during fasting days (vrat) or as part of special detox routines before festivals like Holi and Navratri. Its popularity is a testament to India's affinity for natural, wholesome beverages that promote overall well-being.
Ingredients(for 1 glass (approx. 200 ml))
- 2 medium (about 200g) Fresh beetroot (chukandar)
- 1 medium Carrot (gajar, for natural sweetness)
- 1 inch piece Ginger (adrak, peeled)
- 1 tablespoon Lemon juice (nimbu ka ras, freshly squeezed)
- 8-10 Mint leaves (pudina, fresh) - optional
- 1/4 teaspoon Black salt (kala namak)
- 1/4 teaspoon Roasted cumin powder (bhuna jeera powder) - optional
- 1/2 cup Water (filtered)
- 1 teaspoon Honey (shahad, optional for extra sweetness) - optional
- as needed Ice cubes (optional) - optional
Instructions
- 1
Wash and peel the beetroot, carrot, and ginger thoroughly. Chop them into small pieces for easy blending.
5 minutes
Use gloves while handling beetroot to avoid staining your hands.
- 2
Add the chopped beetroot, carrot, and ginger into a blender jar. Add fresh mint leaves if using.
2 minutes
Mint adds a refreshing twist and supports digestion.
- 3
Pour in half a cup of filtered water to aid blending. Blend on high until the mixture is smooth and pulpy.
3 minutes
Add water gradually for desired consistency.
- 4
Place a fine mesh strainer or muslin cloth over a bowl. Pour the blended mixture through it, pressing with a spoon to extract maximum juice.
3 minutes
Use a muslin cloth for a smoother juice texture.
Why This Dish is Healthy
This beetroot juice recipe is naturally low in calories, free of added sugars, and packed with essential vitamins and minerals. Its high fiber content (from beetroot and carrot pulp) helps with digestion and satiety. The absence of processed ingredients makes it a wholesome choice for weight management, detox, and overall well-being. Its antioxidants help combat oxidative stress, making it ideal for daily consumption.
Beetroot juice is a powerhouse of nutrients, rich in dietary nitrates, antioxidants (like betalains), vitamins A and C, iron, folate, and potassium. The addition of carrot boosts beta-carotene, while ginger aids digestion and immunity. This combination supports heart health, lowers blood pressure, and enhances stamina, making it a perfect drink for those seeking a nutritious, low-calorie beverage. It's also excellent for detoxification and replenishing electrolytes.
Pro Tips
- 💡Tip 1: Always use fresh, tender beetroot for the sweetest flavor.
- 💡Tip 2: Add a pinch of black pepper for enhanced nutrient absorption.
- 💡Tip 3: For a thicker consistency, blend with a few pieces of apple.
Storage & Serving
Store freshly prepared beetroot juice in a glass bottle or jug in the refrigerator. Consume within 24 hours for best taste and nutrient retention. Shake well before serving if separated.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 90.0 kcal |
