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A simple and nutritious Keralan stir-fry made with whole green gram and freshly grated coconut. This wholesome side dish comes together quickly and pairs perfectly with steamed rice and sambar for a comforting South Indian meal.
Soak and Cook the Green Gram
Prepare the Coconut Mixture
Make the Tempering (Tadka)
A simple and nutritious Keralan stir-fry made with whole green gram and freshly grated coconut. This wholesome side dish comes together quickly and pairs perfectly with steamed rice and sambar for a comforting South Indian meal.
This kerala recipe takes 35 minutes to prepare and yields 4 servings. At 321.64 calories per serving with 12.97g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Combine and Finish the Thoran
Incorporate 1/2 cup of finely chopped vegetables like carrots, green beans, or cabbage along with the shallots for added nutrition and texture.
Use sprouted whole green gram instead of soaked gram. This version cooks much faster and has enhanced nutritional value. Reduce the cooking time accordingly.
For a different flavor profile, add 2-3 cloves of crushed garlic along with the shallots during the tempering process.
For a 'sattvic' or simpler version, you can omit the shallots entirely. The dish will still be delicious with the flavor of coconut and spices.
Whole green gram is an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
This dish is packed with dietary fiber, which aids digestion, promotes gut health, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
The use of fresh coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that is easily digestible and serves as a quick source of energy.
Green gram is a good source of essential minerals like potassium, magnesium, and iron, as well as B vitamins, which are vital for energy production and overall well-being.
Yes, Cherupayar Thoran is very healthy. It is rich in plant-based protein and dietary fiber from the green gram, contains healthy fats from coconut, and uses minimal oil. The spices like turmeric also offer anti-inflammatory benefits.
A single serving of Cherupayar Thoran (approximately 1 cup or 190g) contains around 250-300 calories, primarily from the green gram and coconut.
Yes, soaking is highly recommended. It significantly reduces the cooking time, ensures the gram cooks evenly, and makes it easier to digest.
Certainly. You can cook the soaked green gram in a pot with sufficient water. It will take longer, about 30-40 minutes, for the gram to become tender. Ensure you check it periodically.
It is a classic side dish in a Kerala sadya (feast). It pairs wonderfully with steamed rice (especially Kerala Matta rice), Sambar, Rasam, and a dollop of curd or a papadum.
Store any leftover thoran in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave before serving.
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