Ingredients
- 2 medium-sized beetroots (grated)
- 1/2 cup grated fresh coconut
- 2 green chilies (finely chopped)
- 1/2 tsp mustard seeds
- 2 dried red chilies
- A few curry leaves
- 1 tbsp coconut oil (or any cooking oil)
- 1/4 tsp turmeric powder
- Salt to taste
Directions
Beetroot Thoran is a traditional Kerala-style stir-fry made with grated beetroot, fresh coconut, green chilies, curry leaves, and tempered spices, all sautéed in fragrant coconut oil. This vibrant and mildly spiced dish highlights the natural sweetness of beetroot and the rich flavor of coconut, making it a delicious and colorful addition to any South Indian meal.
It is a common side dish in everyday Kerala cuisine, often served with steamed rice and lentil-based curries like sambar or rasam. Its quick cooking method helps retain the beetroot’s nutrients and texture, making it both a healthy and flavorful choice. The simplicity of ingredients reflects the typical Kerala approach to cooking — letting fresh, local produce shine through with minimal seasoning.
Beetroot Thoran also holds a special place in festive occasions, especially during Onam, Kerala’s harvest festival. It is one of the many vegetable dishes served in the traditional Onam Sadya, a grand vegetarian feast presented on a banana leaf. In this setting, the dish not only adds taste and nutrition but also visual beauty with its deep pink hue, symbolizing the richness of Kerala’s culinary heritage.
Here’s an approximate nutrition overview for one serving of Beetroot Thoran (based on typical ingredients and portion size):
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 90–110 kcal |
| Carbohydrates | 12–15 g |
| Protein | 2–3 g |
| Fat | 5–7 g |
| Fiber | 3–4 g |
| Vitamin A | High |
| Iron | Moderate |
| Vitamin C | Moderate |
Disclaimer: Nutritional values are approximate and may vary based on ingredient brands, portion sizes, and cooking methods. Please consult a nutritionist for detailed dietary advice.
Steps
1 Done | Prep beetrootPeel and grate the beetroots. Keep aside. |
2 Done | TemperingHeat coconut oil in a pan. Add mustard seeds. When they splutter, add dried red chilies and curry leaves. Saute for a few seconds. |
3 Done | Add chiliesAdd the chopped green chilies and turmeric powder. Stir quickly. |
4 Done | Cook beetrootAdd the grated beetroot and salt. Mix well. Cover and cook on medium-low heat for about 7-10 minutes until the beetroot is cooked but still has some crunch. Stir occasionally to avoid sticking. |
5 Done | Add coconutOnce beetroot is cooked, add the grated coconut and mix well. Cook for another 2-3 minutes, stirring gently. |
6 Done | FinishTurn off the heat. Let it sit for a minute before serving. Serve with: Steamed rice and any Kerala-style curry or dal |
