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Beetroot Sambol
Sambols & Sides • Sri Lanka
ගැන Beetroot Sambol
Grated raw beetroot with coconut, chili, and lime — sweet-earthy side.
How to Make Beetroot Sambol (Traditional & Healthy Version)
Beetroot Sambol is a vibrant and flavorful Sri Lankan side dish, celebrated across the island for its beautiful color and unique taste. Originating from the sambol category in Sri Lankan cuisine, this dish combines grated beetroot with coconut, lime, and aromatic spices, creating a refreshing accompaniment to rice, string hoppers, or roti. The sambol tradition is deeply rooted in Sri Lankan food culture, with each region adding subtle variations, but beetroot sambol remains a favorite for its balance of sweet, tangy, and spicy flavors. Sri Lankan Beetroot Sambol is not only visually appealing but also a health-conscious choice—rich in fiber, vitamins, and minerals, with a modest calorie count per serving. Its vegan and vegetarian profile makes it accessible for a global audience seeking plant-based options. The dish is quick to prepare, making it ideal for busy days, and its bold flavors enliven any meal. Whether served for breakfast or lunch, Beetroot Sambol brings a taste of Sri Lanka's culinary heritage to your table.
Ingredients(for 1 small bowl (about 100g per serving))
- 1 large (about 200g) Beetroot (Grated)
- 1/2 cup Fresh grated coconut (Pol sambol base)
- 1 small Red onion (Finely chopped)
- 1 Green chili (Thinly sliced)
- 1 tablespoon Lime juice (Freshly squeezed)
- 1/2 teaspoon Salt (To taste)
- 1/4 teaspoon Black pepper (Freshly ground)
- 5 leaves Curry leaves (Chopped) - optional
- 1/4 teaspoon Mustard seeds (Optional for extra flavor) - optional
- 1 teaspoon Coconut oil (Cold-pressed)
Instructions
- 1
Wash, peel, and grate the beetroot using a fine grater. Set aside.
5 minutes
Use gloves to prevent staining your hands.
- 2
Finely chop the red onion and green chili. If using curry leaves, slice them thinly.
3 minutes
Chop ingredients finely for better texture and flavor integration.
- 3
In a mixing bowl, combine grated beetroot, grated coconut, chopped onion, green chili, and curry leaves.
3 minutes
Mix gently to preserve the freshness of coconut.
- 4
Add salt, black pepper, and lime juice. Mix thoroughly until all ingredients are well combined.
2 minutes
Taste and adjust salt or lime as needed.
Why This Dish is Healthy
This dish is a healthy choice due to its reliance on natural, plant-based ingredients. Beetroot is known to support heart health and improve blood flow, while coconut provides energy without unhealthy saturated fats. The sambol contains no artificial additives, and its fiber content aids digestion and satiety. It is suitable for vegan, vegetarian, and gluten-free diets, making it a versatile, wholesome addition to your calorie-conscious eating plan.
Beetroot Sambol is low in calories and packed with essential nutrients. Beetroot provides dietary fiber, folate, and antioxidants, while coconut adds healthy fats and minerals. The dish is rich in vitamin C from lime juice and offers potassium, magnesium, and iron. Its macronutrient profile—1.8g protein, 10.2g carbs, and 4.8g fat per serving—makes it a balanced addition to any meal. The absence of refined sugars and the use of fresh, whole ingredients further enhance its nutritional value.
Pro Tips
- 💡Tip 1: Use fresh beetroot and coconut for the best flavor and nutrient retention.
- 💡Tip 2: Adjust lime juice for preferred tanginess; taste before serving.
- 💡Tip 3: For added aroma, briefly toast curry leaves before mixing in.
Storage & Serving
Store Beetroot Sambol in an airtight container in the refrigerator for up to 2 days. Best consumed fresh; coconut may lose texture if frozen.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 90.0 kcal |
| Protein | 1.8 g |
| Carbohydrates | 10.2 g |
| Total Fat | 4.8 g |
| Fiber | 3.2 g |