Beetroot Thoran is a traditional Kerala-style side dish made from sautéed beetroot, grated coconut, and an array of aromatic spices. The dish is an exquisite blend of flavors, as the sweetness of beetroot is complemented by the heat of green chilies and the tanginess of mustard seeds. The addition of curry leaves and coconut oil further enhance the dish's complex flavor profile, while the grated coconut lends a delightful textural element.
Wash and peel the beetroots - Thoroughly wash the beetroots under running water, scrubbing away any dirt. Use a peeler to remove the skin.
Grate the beetroots - Using a grater, grate the peeled beetroots into thin shreds. You can also use a food processor for this step, but make sure not to over-process the beetroots. Set aside.
Prepare the coconut mixture - In a mixer or grinder, combine the grated coconut, cumin seeds, chopped green chilies, and turmeric powder. Pulse the mixture until it forms a coarse paste. Set aside.
Cooking Steps
Heat oil and splutter mustard seeds - In a large skillet or pan, heat the coconut oil over medium heat. Add the mustard seeds and let them splutter.
Add asafoetida and curry leaves - Once the mustard seeds start to crackle, add the asafoetida and curry leaves. Sauté for a few seconds until the curry leaves release their aroma.
Sauté the grated beetroot - Add the grated beetroot to the skillet and mix well. Cook for about 10 minutes, stirring occasionally to ensure even cooking.
Add the coconut mixture - Add the prepared coconut mixture to the skillet and mix well. Cook for another 5 minutes, stirring occasionally, until the beetroot is cooked through and tender.
Season with salt - Add salt to taste and mix well. Cook for another 2 minutes, then remove the skillet from the heat.
Adjust the number of green chilies according to your preferred spice level. If you prefer a milder dish, you can remove the seeds from the chilies before chopping them.
Beetroot thoran can be served with rice, roti, or even as a side dish for a variety of main courses.
To save time, you can use pre-packaged grated coconut, but fresh coconut is recommended for the best flavor.
Beetroot tends to stain surfaces and hands. To prevent this, use gloves while grating and place a chopping board or plate beneath the grater to catch any juices.
Leftover beetroot thoran can be stored in an airtight container in the refrigerator for up to 3 days.
Nutrition Information (Note: Approximate)
Nutrition Facts
Beetroot Thoran Recipe
Amount per Serving
Calories
193
% Daily Value*
Fat
14
g
22
%
Saturated Fat
12
g
75
%
Polyunsaturated Fat
0.3
g
Monounsaturated Fat
1
g
Sodium
177
mg
8
%
Potassium
478
mg
14
%
Carbohydrates
17
g
6
%
Fiber
6
g
25
%
Sugar
10
g
11
%
Protein
3
g
6
%
Vitamin A
54
IU
1
%
Vitamin B1
0.1
mg
7
%
Vitamin B2
0.1
mg
6
%
Vitamin B3
3
mg
15
%
Vitamin B5
0.3
mg
3
%
Vitamin B6
0.1
mg
5
%
Vitamin C
14
mg
17
%
Vitamin E
0.1
mg
1
%
Vitamin K
0.4
µg
0
%
Calcium
29
mg
3
%
Iron
2
mg
11
%
Magnesium
41
mg
10
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.