Heart-Healthy Beetroot Thoran
Brighten up your plate and boost your health with this vibrant Heart-Healthy Beetroot Thoran! This traditional South Indian stir-fry is a nutrient-packed fusion of fresh, grated beetroot and aromatic spices, highlighted by the creamy sweetness of grated coconut. Fragrant curry leaves, mustard seeds, and a hint of turmeric powder add depth to every bite, while the gentle kick of green chilies elevates the dish’s flavor profile. Prepared with heart-friendly coconut oil, this quick and easy recipe takes only 30 minutes from start to finish, making it the perfect wholesome side dish for busy weeknights. Pair this colorful creation with steamed rice to enjoy a satisfying, antioxidant-rich meal that delights both the palate and the body.
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Recipe Information
Ingredients
- 2 medium-sized Fresh beetroot
- 0.5 cup Grated coconut
- 2 medium Green chilies
- 0.25 teaspoon Turmeric powder
- 1 tablespoon Coconut oil
- 0.5 teaspoon Mustard seeds
- 0.25 teaspoon Cumin seeds
- 1 sprig Curry leaves
- 2 small Garlic cloves
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper powder
Instructions
Peel the beetroots and grate them using a food processor or box grater.
Finely chop the green chilies and garlic cloves.
In a small bowl, mix the grated coconut with chopped green chilies, garlic, turmeric powder, and a pinch of salt. Set aside.
Heat the coconut oil in a large skillet over medium heat.
Add mustard seeds to the hot oil and let them splutter.
Add cumin seeds and curry leaves to the skillet and sauté for 30 seconds until fragrant.
Introduce the grated beetroot into the skillet and stir well to coat with the spices.
Cook the beetroot on medium heat for 5-7 minutes while stirring occasionally, until it becomes slightly tender.
Mix in the coconut mixture with the beetroot and combine thoroughly.
Season with salt and black pepper powder and cook for another 2-3 minutes, allowing the flavors to meld.
Remove from heat and serve warm as a side dish or with rice.
Nutrition Facts
Calories |
436 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.6 g | 37% | |
| Saturated Fat | 23.5 g | 118% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1430 mg | 62% | |
| Total Carbohydrate | 42.3 g | 15% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 24.6 g | ||
| Protein | 8.0 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 104 mg | 8% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 1339 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
