Last Updated on 4 months by Neha Deshmukh

Beetroot Thoran Recipe – Authentic Kerala Beetroot Stir-Fry

Introduction

Oh, Thoran! If you’ve ever been to Kerala, you know this is a dish you’ve likely encountered. It’s a simple, vibrant vegetable stir-fry, and honestly, it’s one of those recipes that just feels like home. I first made this beetroot thoran years ago, trying to recreate the flavors of a trip I took down south, and it’s been a family favorite ever since. It’s quick, healthy, and bursting with flavor – perfect for a weeknight dinner or as a side dish for a festive meal. Let’s get cooking!

Why You’ll Love This Recipe

This beetroot thoran is more than just a tasty side dish. It’s:

• Quick & Easy: Ready in under 30 minutes!
• Healthy: Packed with the goodness of beetroot and coconut.
• Flavorful: A beautiful blend of spices that’s uniquely Kerala.
• Versatile: Goes perfectly with rice, roti, or even as part of a larger South Indian spread.
• Authentic: A genuine taste of Kerala cuisine.

Ingredients

Here’s what you’ll need to make this delicious beetroot thoran:

• 4 Beetroots (about 300-400g)
• ½ cup Freshly grated coconut (about 60g)
• 1 tsp Cumin Seeds
• 3 Green Chillies
• 1 tbsp Coconut Oil
• 1 tsp Urad Dal (split black lentils)
• ½ tsp Mustard Seeds
• 2-3 Whole Dry Red Chillies
• As needed Curry Leaves (about 1 sprig)
• Salt to taste

Ingredient Notes

Let’s talk ingredients! Kerala cuisine is all about fresh, fragrant flavors, and this recipe is no exception.

• Beetroot: You can use any variety of beetroot – the deep red ones are classic, but golden beetroots work beautifully too, offering a milder flavor and a lovely color contrast.
• Coconut: Freshly grated coconut is key here. It really makes the dish. If you absolutely can’t find fresh, unsweetened desiccated coconut can be used, but the flavor won’t be quite the same.
• Spices: The combination of cumin, mustard seeds, and red chilies is a hallmark of Kerala cooking. Don’t skimp on these! They create a wonderful aromatic base.
• Coconut Oil: This is the traditional oil used in Kerala cooking and adds a lovely subtle sweetness. You can substitute with vegetable oil if needed, but coconut oil is highly recommended.
• Green Chillies: Adjust the number of green chillies to your spice preference. I like to use a mix of green and red chillies for a bit of extra flavor.

Step-By-Step Instructions

Alright, let’s get down to business!

1. First, wash the beetroots well, trim off the ends, and pressure cook them until they’re tender. This usually takes about 3-4 whistles in my pressure cooker. Let them cool completely, then peel and chop them into bite-sized cubes.
2. While the beetroots are cooking, let’s prepare the coconut mixture. Grind the grated coconut, green chillies, and cumin seeds together in a blender or food processor without adding any water. You want a slightly coarse paste. Set this aside.
3. Now, heat the coconut oil in a pan over medium heat. Add the mustard seeds, urad dal, and whole dry red chillies. Wait for the mustard seeds to splutter and the dal to turn golden brown – this is where the magic happens!
4. Add the curry leaves and sauté for just a few seconds until they become fragrant. Be careful not to burn them!
5. Add the chopped, cooked beetroot and salt to the pan. Stir well to combine everything and cook for about 5 minutes, allowing the beetroot to absorb the flavors.
6. Finally, add the coconut mixture and cook for another 2 minutes, stirring constantly. This helps the flavors meld together beautifully. Serve warm with rice or roti.

Expert Tips

• Don’t overcook the beetroot: You want it tender, but not mushy.
• Toast the spices: Allowing the mustard seeds and urad dal to splutter in the oil releases their aroma and adds depth of flavor.
• Fresh is best: Using freshly grated coconut makes a huge difference.
• Adjust the salt: Beetroot can sometimes vary in sweetness, so adjust the salt accordingly.

Variations

• My Mom’s Version: My mom always adds a pinch of turmeric powder to the thoran for a beautiful golden color and extra health benefits.
• Friend’s Favorite: A friend of mine loves to add a handful of chopped shallots along with the curry leaves for a bit of extra bite.
• Extra Veggies: Feel free to add other vegetables like carrots or beans for a more colorful and nutritious thoran.

Vegan Adaptation

This recipe is naturally vegan! Just ensure your coconut oil is purely coconut oil and doesn’t contain any animal-derived ingredients.

Spice Level Adjustment

Love a bit of heat? Add an extra green chilli or two to the coconut mixture. Prefer a milder flavor? Reduce the number of green chillies or remove the seeds before grinding.

Regional Variations within Kerala

Thoran recipes vary slightly across different regions of Kerala. Some areas prefer to add a squeeze of lime juice at the end for a tangy twist, while others might use different types of chillies.

Festival Adaptations (Onam/Vishnu)

Thoran is a staple dish during Onam and Vishnu festivals in Kerala. It’s often served as part of the elaborate sadya (vegetarian feast).

Serving Suggestions

Beetroot thoran is incredibly versatile! Here are a few ideas:

• With steamed rice and a side of sambar.
• Alongside roti or paratha.
• As part of a larger South Indian thali.
• As a side dish for fish curry.

Storage Instructions

Leftover beetroot thoran can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently before serving.

FAQs

What is Thoran and where does it originate from?

Thoran is a traditional Kerala dish – a simple stir-fry made with vegetables, coconut, and spices. It’s believed to have originated in the Malabar region of Kerala.

Can I use frozen coconut for this recipe?

While fresh is best, you can use unsweetened frozen grated coconut. Thaw it completely and squeeze out any excess moisture before using.

How can I adjust the heat level of this Beetroot Thoran?

Adjust the number of green chillies used in the coconut mixture. Removing the seeds from the chillies will also reduce the heat.

What is the best way to peel and chop cooked beetroots for this recipe?

Once cooled, the beetroot skin should slip off easily. If it’s a bit stubborn, you can use a vegetable peeler. Chop into roughly ½ inch cubes.

Can this thoran be made ahead of time?

You can prepare the beetroot and coconut mixture ahead of time. Store them separately in the refrigerator and combine them when you’re ready to cook. However, it’s best enjoyed fresh!