Beetroot Thoran
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
- In a small grinder or food processor, combine the grated coconut, cumin seeds, and garlic cloves.
- Pulse 2-3 times for just a few seconds to create a coarse, crumbly mixture. Do not over-grind or add water. Set this aside.
Temper the Spices (Tadka)
- Heat coconut oil in a wide, heavy-bottomed pan (kadai) over medium heat.
- Once the oil is hot, add the mustard seeds and allow them to splutter completely.
- Add the urad dal and sauté for about 30-40 seconds until it turns a light golden brown.
- Immediately add the broken dried red chilies and curry leaves. Sauté for another 20 seconds until the curry leaves are crisp and fragrant.
Sauté the Aromatics
- Add the finely chopped shallots and slit green chilies to the pan.
- Sauté for 2-3 minutes, stirring occasionally, until the shallots soften and become translucent.
Cook the Beetroot
- Add the grated beetroot, turmeric powder, and salt to the pan.
- Mix thoroughly to ensure the beetroot is evenly coated with the spices and aromatics.
- Sprinkle 2-3 tablespoons of water over the mixture. This helps create steam for cooking.
- Cover the pan with a lid, reduce the heat to low-medium, and cook for 8-10 minutes. Stir once or twice in between to prevent sticking. The beetroot should be tender but still have a slight bite.
Finish with Coconut
- Remove the lid and add the prepared coconut-cumin-garlic mixture to the cooked beetroot.
- Gently stir to combine everything well.
- Cook uncovered on low heat for another 2-3 minutes, allowing the raw flavor of the coconut to dissipate and the flavors to meld together.
- Turn off the heat. Serve hot.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For authentic flavor, use coconut oil and fresh curry leaves.
- 2Shallots (cheriya ulli) provide a sweeter, more traditional taste than onions, but you can substitute with half a small red onion if needed.
- 3Do not add too much water when cooking the beetroot. A light sprinkle is enough to steam it perfectly. Too much water will make the thoran soggy.
- 4To save time, use a food processor with a grating attachment for the beetroot.
- 5Don't overcook the beetroot. It should be tender-crisp, not mushy.
- 6Freshly grated coconut is best, but good quality frozen grated coconut (thawed) is a great substitute.
Adapt it for your goals.
Add Carrots
For a colorful and slightly different flavor profile, make a Carrot Beetroot Thoran by using one part grated carrot and one part grated beetroot.
Add LentilsAdd Lentils
For extra crunch and protein, add 1 teaspoon of chana dal along with the urad dal during the tempering step.
Sweeter VersionSweeter Version
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.
No GarlicNo Garlic
For a version without garlic, simply omit it from the coconut mixture. The dish will still be delicious.
Why this is on our healthy list.
Supports Heart Health
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.
Rich in Antioxidants
The vibrant red color of beetroot comes from betalains, powerful antioxidants that help protect cells from damage caused by free radicals and reduce inflammation.
Promotes Digestive Wellness
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.
Packed with Nutrients
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.
Frequently asked questions
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.