Mediterranean Diet Beetroot Thoran
Brighten up your mealtime with the vibrant and nutritious Mediterranean Diet Beetroot Thoran, a healthy twist on the classic South Indian stir-fry. Packed with earthy beetroot, aromatic curry leaves, and a hint of spice from green chili and mustard seeds, this recipe combines traditional Indian flavors with the wholesome goodness of heart-healthy extra virgin olive oil. The addition of grated coconut adds a rich, natural sweetness that perfectly balances the spices, while turmeric enhances its color and health benefits. This quick and easy dish is ready in under 40 minutes and serves as a flavorful side or a light, plant-based main, ideal for anyone following the Mediterranean diet. Perfectly seasoned with black pepper and a touch of salt, Beetroot Thoran is proof that healthy eating can be both delicious and satisfying!
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Recipe Information
Ingredients
- 2 medium-sized beetroot
- 2 tablespoons extra virgin olive oil
- 1 teaspoon mustard seeds
- 10 leaves curry leaves
- 4 small shallots
- 1 green chili
- 2 cloves garlic
- 0.5 teaspoon turmeric powder
- 0.5 cup coconut, grated
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Peel and finely grate the beetroot. Set aside.
Heat the extra virgin olive oil in a pan over medium heat.
Once hot, add mustard seeds and allow them to splutter.
Add the curry leaves, allowing them to crisp up for a few seconds.
Finely slice the shallots and chop the green chili and garlic. Add to the pan and sauté until the shallots become translucent.
Stir in the grated beetroot and cook for about 5 minutes, stirring occasionally.
Add turmeric powder, salt, and black pepper. Mix well to combine.
Cover and cook on low heat for another 10 minutes, stirring occasionally to ensure even cooking.
Once the beetroot is tender, add the grated coconut and mix well.
Cook for an additional 2-3 minutes, allowing the flavors to meld together.
Remove from heat and serve warm, garnished with additional fresh curry leaves if desired.
Nutrition Facts
Calories |
895 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.1 g | 90% | |
| Saturated Fat | 39.9 g | 200% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1408 mg | 61% | |
| Total Carbohydrate | 68.8 g | 25% | |
| Dietary Fiber | 21.5 g | 77% | |
| Total Sugars | 34.6 g | ||
| Protein | 12.8 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 150 mg | 12% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 1804 mg | 38% | |
*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.
