Kovakka Thoran
A simple and delicious Kerala-style stir-fry made with thinly sliced ivy gourd, fresh coconut, and fragrant spices. This healthy side dish comes together quickly and pairs perfectly with rice and sambar.
For 4 servings
8 steps. 15 minutes total.
- 1
Prepare the coconut mixture
- a.In a small grinder or food processor, combine the grated coconut, green chilies, and cumin seeds. Pulse 2-3 times for a few seconds each time to create a coarse, crumbly mixture. Avoid adding water and do not grind it into a fine paste. Set aside.
- 2
Heat coconut oil in a wide, heavy-bottomed pan or kadai over medium heat
- a.Once the oil is hot, add the mustard seeds and allow them to splutter completely.
- 3
Step 3
- a.Add the urad dal (if using) and sauté for about 30 seconds until it turns light golden brown. Immediately add the broken dried red chilies and curry leaves, and sauté for another 30 seconds until fragrant.
- 4
Step 4
- a.Add the finely chopped shallots and sauté for 2-3 minutes until they become soft and translucent.
- 5
Add the sliced kovakka, turmeric powder, and salt to the pan
- a.Mix well to ensure the kovakka is evenly coated with the spices. Sprinkle 2 tablespoons of water over the mixture.
- 6
Cover the pan with a lid and reduce the heat to low-medium
- a.Cook for 10-12 minutes, stirring every few minutes to prevent sticking. The kovakka is cooked when it's tender but still retains a slight crunch.
- 7
Add the prepared coconut mixture to the pan
- a.Mix gently to combine with the cooked kovakka. Cook uncovered for another 2-3 minutes, stirring continuously, until the raw aroma of the coconut disappears and the dish is dry.
- 8
Turn off the heat
- a.Serve the Kovakka Thoran hot as a side dish with steamed rice and your favorite curry, like sambar or rasam.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, slice the kovakka (ivy gourd) as thinly and uniformly as possible. This ensures it cooks quickly and evenly.
- 2Use fresh, tender kovakka. Mature ones can be slightly bitter and have tough seeds.
- 3Do not add excess water. The kovakka should steam in its own moisture and the small amount of sprinkled water. Too much water will make it soggy.
- 4Using coconut oil and shallots (pearl onions) is key to achieving the authentic taste of Kerala cuisine.
- 5To check for doneness, press a piece of kovakka with a spoon. It should be tender but not mushy.
Adapt it for your goals.
Add Garlic
For a different flavor profile, add 1-2 cloves of garlic along with the coconut and cumin seeds when grinding the mixture.
Mixed Vegetable ThoranMixed Vegetable Thoran
You can add other finely chopped vegetables like carrots, green beans, or cabbage along with the kovakka for a mixed vegetable version.
With LentilsWith Lentils
For added protein, mix in a quarter cup of cooked toor dal or moong dal at the end along with the coconut mixture.
Why this is on our healthy list.
Supports Blood Sugar Control
Ivy gourd (Kovakka) is well-regarded in traditional medicine for its anti-diabetic properties. It contains compounds that may help improve glucose tolerance and manage blood sugar levels, making it a beneficial vegetable for those with diabetes.
Rich in Dietary Fiber
This dish is high in dietary fiber from both the ivy gourd and coconut. Fiber is essential for promoting healthy digestion, preventing constipation, and maintaining a healthy gut microbiome.
Provides Healthy Fats
The use of coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy saturated fat that is easily digested and can be a quick source of energy for the body and brain.
Frequently asked questions
A single serving of Kovakka Thoran (approximately 150g) contains around 120-150 calories, making it a light and healthy side dish. The calories mainly come from the coconut, coconut oil, and the vegetable itself.