Low Sodium Beetroot Thoran

Brighten up your table with Low Sodium Beetroot Thoran, a vibrant and flavorful South Indian side dish that’s as nutritious as it is delicious. This easy, heart-healthy recipe combines finely chopped fresh beetroot with a medley of aromatic ingredients like curry leaves, mustard seeds, and a pinch of asafetida, all brought together in luscious coconut oil. A unique blend of grated coconut, shallots, green chili, and turmeric adds a subtle sweetness and earthy spice to the dish, perfectly complementing the natural earthiness of the beetroot. With no added salt, this low-sodium version of the traditional Beetroot Thoran ensures a health-focused meal without compromising on flavor. Ready in just 35 minutes, it makes a colorful and wholesome addition to steamed rice or your favorite main course. Perfect for anyone looking for a nutrient-packed vegetarian dish with minimal sodium!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 g Beetroot
• 0.5 cup Fresh coconut, grated
• 4 medium Shallots, finely chopped
• 2 pieces Green chili, finely chopped
• 2 cloves Garlic, minced
• 0.5 teaspoon Turmeric powder
• 2 tablespoons Coconut oil
• 10 leaves Curry leaves
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 1 pinch Asofetida (hing)

Directions

Step 1

Peel and finely chop the beetroot into small cubes. This helps it cook evenly and absorb flavors better.

Step 2

In a mixing bowl, combine the grated coconut, chopped shallots, green chili, minced garlic, and turmeric powder. Mix thoroughly and set aside.

Step 3

Heat the coconut oil in a large non-stick pan over medium heat.

Step 4

Add the mustard seeds, allowing them to crackle and pop for about 30 seconds.

Step 5

Add the cumin seeds, asofetida, and curry leaves to the pan. Stir for another 30 seconds until aromatic.

Step 6

Add the chopped beetroot to the pan and stir to coat with the spices and oil. Cover the pan and reduce the heat to low.

Step 7

Cook the beetroot for about 10 minutes, stirring occasionally, until it begins to soften.

Step 8

Once the beetroot is partly cooked, add the coconut mixture to the pan. Stir well to ensure even distribution.

Step 9

Continue to cook uncovered for another 10 minutes, stirring frequently, until the beetroot is tender and all flavors are well combined.

Step 10

Remove from heat and let it rest for a couple of minutes before serving.

Step 11

Serve the Beetroot Thoran warm as a side dish with steamed rice or your choice of main course.

Nutrition Facts

Serving size	(803.8g)

Amount per serving	% Daily Value*
Calories	1017.7

Total Fat 70.1g	0%
Saturated Fat 59.0g	0%
Polyunsaturated Fat 0.5g
Cholesterol 0mg	0%
Sodium 434.3mg	0%
Total Carbohydrate 95.8g	0%
Dietary Fiber 26.3g	0%
Total Sugars 53.2g
Protein 16.9g	0%

Vitamin D 0IU	0%
Calcium 197.2mg	0%
Iron 10.7mg	0%
Potassium 2667.4mg	0%

*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.

Source of Calories

Fat: 58.3%

Protein: 6.2%

Carbs: 35.4%