Beetroot Thoran
User Reviews
4.9
42 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
35 mins
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Servings
4
-
Calories
148 kcal
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Course
Main Course
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Cuisine
Indian
Beetroot Thoran
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Beetroot thoran is a dry and delectable mildly spiced preparation made with beetroots, curry leaves, pearl onions, coconut and some spices and herbs. This dish has sweet notes from the beetroot as well as the coconut.
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Ingredients
Main ingredients
- 2 tablespoons coconut oil
- 1 teaspoon mustard seeds
- ½ teaspoon cumin seeds - optional
- 4 to 5 pearl onions or 2 to 3 small onions, chopped or thinly sliced
- 1 or 2 dry red chilies - seeds removed
- 1 green chili - finely chopped
- 1 teaspoon finely chopped ginger or 1 inch ginger, peeled and chopped
- 10 to 12 curry leaves - whole or chopped
- 3 beetroots (medium-sized) or 2 large beetroots, finely chopped or grated
- ¼ teaspoon turmeric powder
- ¼ teaspoon red chilli powder - optional
- 1 teaspoon coriander powder - optional, can swap with ½ teaspoon cumin powder
- salt as required
- ⅓ cup grated fresh coconut
For crushed masala powder - optional
- 1 green cardamom
- 2 black peppercorns
- ½ inch cinnamon
- 1 clove
Instructions
Prep
- Rinse the beets first. Peel and then either grate or shred them or chop finely. Peel the pearl onions and rinse them. Slice them thinly. Peel, rinse and finely chop the ginger and chop the green chilli.
- Crush the whole spices to a semi-fine powder in a mortar-pestle. These steps of crushing the spices and adding them to the beetroot thoran is optional.
Make Beetroot Thoran
- Heat the coconut oil in a kadai or wok. Keep heat to a low.
- Add the mustard seeds. When they pop and crackle, add the cumin seeds.
- The cumin seeds will start to sizzle. Immediately add the sliced pearl onions or small onions.
- Sauté the pearl onions on a medium heat for 2 minutes.
- Now add the red chili, chopped green chillies and ginger.
- Sauté for a minute. Add the curry leaves.
- Lower the heat and add all the dry ground spices including the crushed and powdered masala.
- Make sure not to burn the spices.
- Sauté for some seconds on a low heat and then add the grated beetroot. Also add salt. You can also add finely chopped beets instead of grated beets.
- Mix the grated beetroot with salt.
- Cook the beetroot on a low to medium-low heat without a lid with occasional stirrings. Note that if the beetroot is grated, they will cook faster.
- It takes approximate 10 to 12 minutes for grated beetroot to cook on low to medium-low heat.
- Do check the beets while cooking and if the beetroot are sticking to the pan, add a splash of water. Stir to mix and continue to cook.
- When the beetroot is tender and softened, add the grated coconut and cook for a minute or two just for the flavors to blend in. Switch off the heat.
- You can also keep the beetroot slightly crunchy if you prefer.
- Serve Beetroot Thoran hot with steamed rice, chapati or even paratha.
Notes
- To facilitate faster cooking of the beetroot, you could add some ¼ cup or ⅓ cup of water to the beetroot.
- You can also cover with a lid and cook the beetroot.
- If the moisture dries up and the thoran looks dry, then add some water while cooking
- Crush the whole spices to a semi-fine powder in a mortar pestle or use ¼ teaspoon garam masala instead. Adding the crushed spices is optional.
Nutrition Information
Show Details
Calories
148kcal
(7%)
Carbohydrates
15g
(5%)
Protein
3g
(6%)
Fat
10g
(15%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
0.4g
Monounsaturated Fat
1g
Sodium
385mg
(16%)
Potassium
412mg
(12%)
Fiber
4g
(16%)
Sugar
8g
(16%)
Vitamin A
479IU
(10%)
Vitamin B1 (Thiamine)
0.1mg
Vitamin B2 (Riboflavin)
0.1mg
Vitamin B3 (Niacin)
30mg
Vitamin B6
0.3mg
Vitamin C
106mg
(118%)
Vitamin E
0.4mg
Vitamin K
6µg
Calcium
43mg
(4%)
Vitamin B9 (Folate)
378µg
Iron
2mg
(11%)
Magnesium
34mg
Phosphorus
67mg
Zinc
1mg
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 148 kcal
% Daily Value*
| Calories | 148kcal | 7% |
| Carbohydrates | 15g | 5% |
| Protein | 3g | 6% |
| Fat | 10g | 15% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 385mg | 16% |
| Potassium | 412mg | 9% |
| Fiber | 4g | 16% |
| Sugar | 8g | 16% |
| Vitamin A | 479IU | 10% |
| Vitamin B1 (Thiamine) | 0.1mg | |
| Vitamin B2 (Riboflavin) | 0.1mg | |
| Vitamin B3 (Niacin) | 30mg | |
| Vitamin B6 | 0.3mg | |
| Vitamin C | 106mg | 118% |
| Vitamin E | 0.4mg | |
| Vitamin K | 6µg | |
| Calcium | 43mg | 4% |
| Vitamin B9 (Folate) | 378µg | |
| Iron | 2mg | 11% |
| Magnesium | 34mg | 9% |
| Phosphorus | 67mg | |
| Zinc | 1mg |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
42 reviews
Excellent
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