Beetroot Thoran Recipe (South Indian Style)
Beetroot Thoran is a classic South Indian dish known for its vibrant color and aromatic flavors. This simple, yet flavorful stir-fry brings together finely chopped beetroot, coconut, and an array of spices, making it the perfect accompaniment to rice and sambar. With a slight crunch from mustard seeds and urad dal, this dish captures the essence of South Indian cooking in every bite. Letโs explore how to make this delicious Beetroot Thoran that can be easily paired with a variety of meals.
Ingredients
| Ingredient | Quantity |
|---|---|
| Beetroot (finely chopped) | 500 grams |
| Fresh coconut (grated) | 1 cup |
| Mustard seeds | 1 teaspoon |
| Dried red chilies | 2, broken |
| Green chilies | 2, slit lengthwise |
| Split urad dal (black gram) | 1 tablespoon |
| Curry leaves | 1 sprig |
| Salt | to taste |
| Red chili powder | 1 teaspoon |
| Turmeric powder | 1 teaspoon |
| Coriander powder | 1 ยฝ teaspoons |
| Coconut oil | as needed |
| Water | 1 cup |
Preparation Time
- 10 minutes
Cooking Time
- 40 minutes
Total Time
- 50 minutes
Servings
- 4 servings
Cuisine
- South Indian
Course
- Main course / Side dish
Diet
- Vegetarian
Instructions
Step 1: Cooking the Beetroot
- Heat a generous amount of coconut oil in a deep pan or wok. Once the oil is hot, add the finely chopped beetroot and sautรฉ for about 1-2 minutes.
- Pour in 1 cup of water, cover the pan with a lid, and let the beetroot cook for around 10-12 minutes or until it becomes tender. Once cooked, remove the beetroot from the pan and discard the water. Set aside.
Step 2: Preparing the Tempering
- In the same pan, heat a little more coconut oil.
- Add the mustard seeds and let them splutter for about 10-15 seconds.
- Add the split urad dal, curry leaves, broken dried red chilies, and slit green chilies. Stir for about 15 seconds, allowing the flavors to combine and the dal to slightly crisp up.
Step 3: Mixing the Beetroot
- Once the tempering is ready, add the cooked beetroot back into the pan. Stir well to combine the flavors.
- Add the grated coconut, salt, red chili powder, turmeric powder, and coriander powder. Mix thoroughly to coat the beetroot evenly with the spices and coconut.
Step 4: Final Cooking
- Cover the pan and let the mixture cook for another 3-5 minutes, allowing the spices to infuse into the beetroot.
- Turn off the heat and garnish with extra grated coconut if desired.
Step 5: Serve
Serve this delicious Beetroot Thoran with steamed rice and a bowl of mixed vegetable sambar for a wholesome, flavorful meal. You can also pair it with chapati or any flatbread for a satisfying lunch or dinner.
Tips for Perfect Beetroot Thoran
- Freshness of Beetroot: Use fresh and tender beetroots for the best flavor and texture. Older beetroots may be harder and less sweet.
- Adjusting Spice Levels: The green chilies and red chili powder can be adjusted based on your preference for spice. For a milder version, reduce the amount of chili.
- Coconut: Freshly grated coconut adds a richer flavor, but if youโre short on time, you can use desiccated coconut as a substitute.
- Tempering Variations: Some recipes also include a pinch of asafoetida (hing) in the tempering to enhance the aroma. Feel free to experiment!
- Serving Ideas: Beetroot Thoran pairs perfectly with a variety of South Indian dishes like sambar, rasam, or curd rice. For a complete meal, serve it alongside a crisp papadam.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 3 g |
| Fat | 7 g |
| Carbohydrates | 15 g |
| Fiber | 4 g |
| Sodium | 250 mg |
| Potassium | 350 mg |
| Vitamin C | 10 mg |
| Iron | 1.2 mg |
Beetroot Thoran is not only delicious but also packed with essential nutrients, offering a healthy boost to your meal. The combination of fiber-rich beetroot and the aromatic spices makes it both satisfying and nutritious. Itโs a perfect example of how South Indian cuisine can deliver bold flavors in a simple dish.
