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A vibrant and healthy Keralan stir-fry made with finely grated beetroot, fresh coconut, and a simple tempering of spices. This mildly sweet and savory side dish comes together in under 30 minutes and is a perfect accompaniment to rice and sambar.
For 4 servings
Prepare the Coconut Mixture
Temper the Spices (Tadka)
Sauté the Aromatics
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A vibrant and healthy Keralan stir-fry made with finely grated beetroot, fresh coconut, and a simple tempering of spices. This mildly sweet and savory side dish comes together in under 30 minutes and is a perfect accompaniment to rice and sambar.
This kerala recipe takes 30 minutes to prepare and yields 4 servings. At 198.46 calories per serving with 3.77g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Cook the Beetroot
Finish with Coconut
For a colorful and slightly different flavor profile, make a Carrot Beetroot Thoran by using one part grated carrot and one part grated beetroot.
For extra crunch and protein, add 1 teaspoon of chana dal along with the urad dal during the tempering step.
If you prefer a slightly sweeter taste to balance the earthiness of the beetroot, you can add a pinch of jaggery or sugar along with the salt.
For a version without garlic, simply omit it from the coconut mixture. The dish will still be delicious.
Beetroots are a rich source of dietary nitrates, which can help relax blood vessels and lower blood pressure. The fiber content also helps in managing cholesterol levels.
The vibrant red color of beetroot comes from betalains, powerful antioxidants that help protect cells from damage caused by free radicals and reduce inflammation.
This dish is high in dietary fiber from both beetroot and coconut, which aids digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
Beetroot is a good source of essential nutrients including folate (vitamin B9), manganese, potassium, iron, and vitamin C, which are vital for various bodily functions.
One serving of Beetroot Thoran (approximately 1 cup or 125g) contains around 110-130 calories. The exact number can vary based on the amount of coconut oil and coconut used.
Yes, Beetroot Thoran is very healthy. It is rich in fiber, vitamins, and minerals from the beetroot. It uses minimal oil and healthy fats from coconut. Beetroots are known for their antioxidants and ability to support heart health.
It is not recommended. This recipe relies on the texture and moisture of fresh, raw beetroot to cook correctly. Canned or pre-cooked beetroot will become mushy and will not yield the authentic texture of a thoran.
Beetroot Thoran is a traditional Keralan side dish. It pairs perfectly with steamed rice (especially Matta rice), Sambar, Rasam, Moru Curry (spiced buttermilk curry), or Pulissery.
This usually happens if too much water was added. To fix it, remove the lid and increase the heat to medium. Stir gently and cook until the excess moisture evaporates. Be careful not to burn the dish.
Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. Reheat in a pan or microwave before serving.