Low Sodium Beetroot Thoran
Discover the vibrant, earthy flavors of Kerala cuisine with this Low Sodium Beetroot Thoran recipe, a healthy twist on the traditional South Indian stir-fry. Packed with the natural sweetness of fresh beetroot, complemented by grated coconut, aromatic curry leaves, and a hint of spice from green chili and turmeric, this dish offers a symphony of flavors without the heavy reliance on salt. Toasted mustard and cumin seeds infuse the beetroot with irresistible warmth, while coconut oil adds a luscious richness. Perfectly tender with a crunchy twist, this quick-to-make dish pairs beautifully with steamed rice or your favorite mains for a wholesome, nutrient-packed meal. Whether you're looking for low-sodium recipes or vibrant vegetarian sides, this beetroot thoran is sure to delight your taste buds and brighten your table.
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Recipe Information
Ingredients
- 500 g Beetroot
- 0.5 cup Fresh coconut, grated
- 4 medium Shallots, finely chopped
- 2 pieces Green chili, finely chopped
- 2 cloves Garlic, minced
- 0.5 teaspoon Turmeric powder
- 2 tablespoons Coconut oil
- 10 leaves Curry leaves
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 1 pinch Asofetida (hing)
Instructions
Peel and finely chop the beetroot into small cubes. This helps it cook evenly and absorb flavors better.
In a mixing bowl, combine the grated coconut, chopped shallots, green chili, minced garlic, and turmeric powder. Mix thoroughly and set aside.
Heat the coconut oil in a large non-stick pan over medium heat.
Add the mustard seeds, allowing them to crackle and pop for about 30 seconds.
Add the cumin seeds, asofetida, and curry leaves to the pan. Stir for another 30 seconds until aromatic.
Add the chopped beetroot to the pan and stir to coat with the spices and oil. Cover the pan and reduce the heat to low.
Cook the beetroot for about 10 minutes, stirring occasionally, until it begins to soften.
Once the beetroot is partly cooked, add the coconut mixture to the pan. Stir well to ensure even distribution.
Continue to cook uncovered for another 10 minutes, stirring frequently, until the beetroot is tender and all flavors are well combined.
Remove from heat and let it rest for a couple of minutes before serving.
Serve the Beetroot Thoran warm as a side dish with steamed rice or your choice of main course.
Nutrition Facts
Calories |
1018 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.1 g | 90% | |
| Saturated Fat | 59.0 g | 295% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 434 mg | 19% | |
| Total Carbohydrate | 95.8 g | 35% | |
| Dietary Fiber | 26.3 g | 94% | |
| Total Sugars | 53.2 g | ||
| Protein | 16.9 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 197 mg | 15% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 2667 mg | 57% | |
*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.
