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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
Prepare the coconut mixture. 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.
Heat coconut oil in a wide, heavy-bottomed pan or kadai over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter completely.
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.
Add the finely chopped shallots and sauté for 2-3 minutes until they become soft and translucent.
Add the sliced kovakka, turmeric powder, and salt to the pan. Mix well to ensure the kovakka is evenly coated with the spices. Sprinkle 2 tablespoons of water over the mixture.
Cover the pan with a lid and reduce the heat to low-medium. 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.
Add the prepared coconut mixture to the pan. 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.
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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.
This kerala recipe takes 30 minutes to prepare and yields 4 servings. At 178.34 calories per serving with 3.9g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Turn off the heat. Serve the Kovakka Thoran hot as a side dish with steamed rice and your favorite curry, like sambar or rasam.
For a different flavor profile, add 1-2 cloves of garlic along with the coconut and cumin seeds when grinding the mixture.
You can add other finely chopped vegetables like carrots, green beans, or cabbage along with the kovakka for a mixed vegetable version.
For added protein, mix in a quarter cup of cooked toor dal or moong dal at the end along with the coconut mixture.
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.
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.
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.
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.
Yes, it is very healthy. Kovakka (ivy gourd) is rich in fiber, vitamins, and minerals. It is particularly known for its potential to help regulate blood sugar levels. The use of coconut provides healthy fats, and the spices offer various health benefits.
Yes, you can substitute shallots with finely chopped red or yellow onions. However, shallots provide a milder, sweeter flavor that is more traditional for this dish.
The most common reasons for a mushy thoran are overcooking the vegetable or adding too much water. Cook the kovakka on low-medium heat just until tender and only sprinkle a small amount of water to create steam.
While the coconut is central to the flavor and texture of a traditional thoran, you can make a simpler stir-fry without it. The dish would then be more of a 'mezhukkupuratti' (another Kerala dish) rather than a 'thoran'.
Store any leftover Kovakka Thoran in an airtight container in the refrigerator. It will stay fresh for up to 2 days. Reheat gently in a pan or microwave before serving.