Beetroot is a house favorite! Everybody in my home including my little one loves this vibrant vegetable. In spite of it being healthy, I know that there are many beetroot haters out there. The earthy smell of the vegetable is a put off for many and so are the complaints that it tastes like mud. But from my experience, I’ve learned that properly cooking beetroot with the right ingredients help to eliminate the smell completely, thereby making it tasty and a healthy option to add to your daily menu.

Beetroot has so many health benefits; is high in fiber, packed with vitamins and minerals, and rich in folate and manganese thereby helping to strengthen the bones. It also helps to improve the digestive health, lowering the blood pressure, and has anti-cancer properties.

There are so many different ways you can include beetroot in your diet. One of our favorite recipes is the Kerala Style Beetroot Pachadi which is a beetroot and yogurt combination.  A Mediterranean style Beetroot hummus is another colorful option you can add to your menu or even this Beetroot Power Smoothie with apple and pomegranate.

Now let’s talk about today’s recipe which is a simple stir-fried aka thoran version of beetroot, which makes a great pair with steamed rice. The recipe is easy, uses regular thoran ingredients like coconut, jeera/cumin seeds and green chilies, and in-addition too I have added carrot which complements perfectly with beetroot. You can include or skip carrot suiting your palate, either way it tastes delicious!!!

Interested in more thoran / Kerala stir fry dishes? Check these out:

1. Carrot Cabbage Thoran
2. Broccoli Vanpayar Thoran
3. Tender Jackfruit / Idichakka Thoran
4. Yam Stir fry / Chena Thoran 

Interested in other Beetroot recipes? Check these out:

1. Beetroot Power Smoothie
2. Beetroot Hummus
3. Kerala Style Beetroot Pachadi / Beetroot with Yogurt

Enjoy, Happy Cooking…!

Follow me on Instagram, try out the recipes and tag #pepperdelightblog to all your pictures of Pepper Delight recipes you prepare. Rate us if you love it!

Print

Beetroot Carrot Thoran / Stir fry

BeetrootCarrot Thoran / Stir fry - A colorful and healthy side dish made with beetroot,carrot and coconut! A perfect accompaniment with rice.

Course Side Dish

Cuisine Indian, Kerala

Keyword beetroot thoran, cabbage thoran, kerala

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 4

Author Akhila

Ingredients

• 1 large beetroot (finely cubed / grated)
• 2 medium sized carrots (finely chopped / grated)
• ½ cup grated coconut
• 2 garlic cloves
• ¼ tsp turmeric powder
• 2 green chilies (slit)
• ½ tsp cumin seeds
• 1 sprig of curry leaves
• 1 tsp mustard seeds
• 2 dry red chilies
• Salt (as required)
• Oil (as required, pref. coconut oil)

Instructions

• Heat a little oil in a pan on a medium flame, splutter mustard seeds and add curry leaves and dry red chilies.
• Add beetroot, carrot and salt, mix well and close the lid. Reduce the flame and cook it for 5-7 mins.
• Grind coconut, garlic, cumin seeds, green chilies, and turmeric powder to a smooth paste. Keep aside.
• Open the lid and stir everything together. Add the grinded coconut mix and stir well, allow it to cook for a few more minutes until it becomes soft and well cooked, stirring occasionally. Check for the seasoning.
• Switch off the flame and serve with steamed rice.

Notes

• You can skip carrot and use beetroot alone to make this recipe, which also tastes equally delicious.
• Using coconut oil is recommended for all authentic Kerala recipes.
• Adjust the quantity of green chilies used, suiting your spice levels.

The post Beetroot Carrot Thoran / Stir fry appeared first on Pepper Delight.

Another favorite from my mom’s collection, which I got to savor a lot recently during her stay with us. Yam / Elephant foot yam / Suran is a tuber plant with lots of health benefits and is pretty common in Kerala, in fact most of the households cultivate it in their backyard garden. The root as well as the stem of the plant is used for cooking, mostly to make stir fry. Yam root is also a main ingredient in Aviyal & Kootu Curry, the two popular Sadya side dishes. In today’s recipe, I have made a simple thoran / stir fry using the root of yam plant.

Thoran is a staple in every kitchen in Kerala because it makes the easiest side dish with steamed rice. You can make a thoran with pretty much any vegetable and also with fish or chicken. The main ingredients in a thoran are vegetables of course along with a grated coconut mix; includes coconut, jeera / cumin, turmeric powder, garlic, and a hot ingredient (green chilies or red chili powder).

The tastemaker of a yam thoran is the final addition of roasted fennel seeds powder. Since yam is considered as a hard vegetable, it needs something which gives the extra zing to lift the taste, and that’s where fennel comes in. This vegetarian side dish makes a quick and easy meal for your busy days and a perfect combination with steamed rice and tempered buttermilk (moru curry).

Interested in more thoran / Kerala stir fry dishes? Check these out:

• Idichakka Thoran / Tender Jackfruit Stir fry
• Carrot Cabbage Thoran / Stir Fry
• Broccoli Vanpayar Thoran / Red Cowpeas Stir Fry

Enjoy, Happy Cooking…!

Follow me on Instagram, try out the recipes and tag #pepperdelightblog to all your pictures of Pepper Delight recipes you prepare. Rate us if you love it!

Print

Chena Thoran / Yam Stir fry

Chena Thoran … A Simple & Mildly Spiced Yam Stir Fry with Coconut and Spices, served as a side with Steamed Rice!

Course Side Dish

Cuisine Indian, Kerala

Keyword chena thoran, kerala, thoran

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Total Time 40 minutes minutes

Servings 3

Author Akhila

Ingredients

• 340 gm chena / elephant yam / suran
• 1 cup grated coconut
• 2 garlic cloves
• ½ tsp chili powder
• ¼ tsp cumin seeds
• ¼ tsp turmeric powder
• ½ tsp fennel seeds / പെരുംജീരകം (roasted & powdered)
• 1 tsp mustard seeds
• 2 dry red chilies
• 1 sprig of curry leaves
• Water (as required)
• Salt (as required)
• Oil (as required)

Instructions

• Scrub, clean, and peel off the skin of yam. Cut the yam into small cubes.
• In a saucepan, cook the yam by boiling in enough water and salt until it is soft. Do not overcook, it should hold its shape.
• Grind coconut, garlic, cumin seeds, chili powder and turmeric powder to a smooth paste. Keep aside.
• In a kadai / pan, splutter mustard seeds and add curry leaves and dry red chilies.
• Add the cooked yam, along with grinded coconut paste, mix well and close the lid to cook for 2 minutes in low flame.
• Add fennel powder, toss well and check for the seasoning. Cook for another 2 minutes in low flame and switch it off.
• Serve with steamed rice and tempered buttermilk on side. Enjoy!

Notes

• Using coconut oil is recommended for all authentic Kerala recipes.
• Adjust the quantity of chili powder used, suiting your spice levels.
• You can also use frozen yam (daily delight brand) for making this recipe.

The post Chena Thoran / Yam Stir fry appeared first on Pepper Delight.