Beetroot Thoran: A Nutritious and Flavorful Recipe from Kerala 2023

 Beetroot Thoran (Kerala Style Sautéed Beetroot)

Beetroot Thoran is a traditional dish from the Indian state of Kerala that is made by sautéing grated beetroot with spices and coconut.


  • 2 cups grated beetroot
  • 1/2 cup grated coconut
  • 2 tablespoons oil
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon red chili powder
  • Salt to taste
  • 2 tablespoons chopped curry leaves
  • 2 tablespoons chopped cilantro for garnish

Beetroot Thoran: A Nutritious and Flavorful Recipe from Kerala 2023


  1. In a pan, heat oil over medium heat and add mustard seeds and cumin seeds. Once the seeds start to crackle, add the grated beetroot and stir to coat the beetroot in the oil.
  2. Add turmeric powder, red chili powder, and salt to the pan and stir to combine.
  3. Add the grated coconut, curry leaves and stir well.
  4. Cover the pan and cook the beetroot on medium heat for 10-12 minutes, or until the beetroot is cooked through and tender. Stir occasionally to prevent them from sticking to the pan.
  5. Once the beetroot is cooked through and tender, adjust the seasoning to taste.
  6. Garnish with chopped cilantro and serve hot with rice or roti. Beetroot Thoran is ready to be served.

Note: You can also add some grated ginger for extra flavor.

Let me know in the comment box if you have any questions or suggestions.

Beetroot Thoran Nutrition information

Based on the above ingredients, Here's the nutritional information for the beetroot thoran recipe:

Calories per serving: 132 calories


  • Carbohydrates: 9g
  • Protein: 2g
  • Fat: 11g


  • Sodium: 184mg
  • Potassium: 318mg
  • Fiber: 4g
  • Vitamin C: 18mg
  • Iron: 2mg

Note: The serving size and number of servings are not specified, so the above nutrition information is based on the entire recipe.

Health benefits of Beetroot Thoran

⇒ Supports heart health: Beetroot contains nitrates that can help lower blood pressure and reduce the risk of heart disease.

⇒ Boosts immunity: Beetroot is rich in vitamin C and other antioxidants that can help boost the immune system and protect against infections.

⇒ Promotes digestive health: Beetroot is a good source of fiber, which can help promote digestive health and prevent constipation.

⇒ Enhances athletic performance: The nitrates in beetroot can also improve athletic performance by increasing blood flow to the muscles and reducing the amount of oxygen needed during exercise.

⇒ Reduces inflammation: Beetroot contains anti-inflammatory compounds that can help reduce inflammation in the body, which is a common factor in many chronic diseases.

⇒ Supports liver health: Beetroot contains betaine, which can help protect the liver and promote its health by reducing inflammation and increasing antioxidant levels.

⇒ Improves brain function: Beetroot contains nitrates that can increase blood flow to the brain and improve cognitive function.

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