Beetroot stir fry

In my opinion, stir-fries are one of the simplest and tastiest ways to hero the produce you have in your kitchen. 

This beetroot stir fry is an easy and delicious South-Indian style recipe, also known as beetroot thoran. 

It is a simple stir fry with grated beetroot, coconut and a few delicate spices that tastes great as a side dish with rice and dal or roti. The sweetness of the beetroot and the balance of other spices create a phenomenal combination. The best part is it comes together in less than 30 minutes.

It is:

healthy

vegan

gluten-free

dairy-free 

and takes less than 30 minutes to make.

How to make it

Wash, peel and finely grate the beetroots. Or use a food processor for grating.
Heat coconut oil (or sub with sunflower oil) in a large pan. Add mustard seeds and allow them to crackle. Then, add the urad dal and cumin seeds.
Once they turn light brown and release their aroma, add the chopped onion, curry leaves, asafoetida and the green chilli.

Once the onions turn translucent, add the grated beetroot. Mix well and cook uncovered for about 5 minutes whilst stirring constantly.
Add salt, coriander powder and the grated or shredded coconut. Mix well for a minute and switch off the flame. Garnish with chopped coriander and enjoy!

Health benefits of beetroot

Beetroots are a great source of fibre and are packed with vitamins, minerals and powerful antioxidants. Plus, they are also very easy to find, which is very convenient.

Serving instructions

Beetroot stir fry tastes amazing :

• with a bowl of rice, dal or any curry
• with plain roti or ragi roti
• as a stuffing for grilled sandwiches 
• when mixed with a few spoons of natural yoghurt, as beetroot raita (Note -contains dairy).

If you try this recipe, please let me know in the comments and don’t forget to leave a rating. I love hearing from you! 

Beetroot stir fry

Simple, healthy and delicious South-Indian style beetroot stir-fry or thoran that you can make in less than 30 minutes.

5 from 1 vote

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Course Side Dish

Cuisine Dairy-free, Gluten-free, Indian, Vegan

Servings 4

Calories 185 kcal

Ingredients

  

1x2x3x

• 4 medium-sized beetroots finely grated
• 2 tablespoon coconut oil
• 1 tablespoon mustard seeds
• 1 tablespoon urad dal
• 1 tablespoon cumin seeds
• 8 to 10 curry leaves
• 1 green chilli slit into half optional
• 1 large onion chopped
• 1 teaspoon asafoetida optional
• salt
• 1 tablespoon coriander powder
• 1 teaspoon salt
• ¼ cup freshly grated coconut or unsweetened shredded coconut
• fresh coriander chopped

Instructions

 

• Wash, peel and finely grate the beetroots. Or use a food processor for grating.
• Heat oil in a large pan. Add mustard seeds and allow them to crackle. Then, add the urad dal and cumin seeds.
• Once they turn light brown and release their aroma, add the chopped onion, curry leaves, asafoetida and the green chilli.
• Once the onions turn translucent, add the grated beetroot.
• Mix well and cook uncovered for about 5 minutes whilst stirring constantly.
• Add salt, coriander powder and the grated or shredded coconut.
• Mix well for a minute and switch off the flame. Garnish with chopped coriander and enjoy.

Notes

1. Nutritional values are a rough estimate for guidance.
2. Omit the green chilli to keep it less spicy.

Nutrition

Calories: 185kcalCarbohydrates: 17gProtein: 4gFat: 13gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 690mgPotassium: 405mgFiber: 6gSugar: 8gVitamin A: 131IUVitamin C: 48mgCalcium: 65mgIron: 3mg

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