Mediterranean Diet Beetroot Thoran

Brighten up your plate with this Mediterranean Diet Beetroot Thoran, a vibrant and nutritious twist on the traditional Kerala-style stir-fried dish! Packed with earthy grated beetroot, aromatic curry leaves, and the nutty richness of freshly grated coconut, this recipe marries authentic Indian flavors with Mediterranean staples like heart-healthy extra virgin olive oil. A fragrant blend of mustard seeds, shallots, garlic, and green chili adds a bold, savory kick, while turmeric and black pepper level up its antioxidant power. Ready in just 40 minutes, this colorful side dish is perfect for anyone embracing healthy plant-based eating. Serve it warm solo, or pair it with whole grains like quinoa or brown rice for a wholesome, flavor-packed meal.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 medium-sized beetroot
• 2 tablespoons extra virgin olive oil
• 1 teaspoon mustard seeds
• 10 leaves curry leaves
• 4 small shallots
• 1 green chili
• 2 cloves garlic
• 0.5 teaspoon turmeric powder
• 0.5 cup coconut, grated
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Peel and finely grate the beetroot. Set aside.

Step 2

Heat the extra virgin olive oil in a pan over medium heat.

Step 3

Once hot, add mustard seeds and allow them to splutter.

Step 4

Add the curry leaves, allowing them to crisp up for a few seconds.

Step 5

Finely slice the shallots and chop the green chili and garlic. Add to the pan and sauté until the shallots become translucent.

Step 6

Stir in the grated beetroot and cook for about 5 minutes, stirring occasionally.

Step 7

Add turmeric powder, salt, and black pepper. Mix well to combine.

Step 8

Cover and cook on low heat for another 10 minutes, stirring occasionally to ensure even cooking.

Step 9

Once the beetroot is tender, add the grated coconut and mix well.

Step 10

Cook for an additional 2-3 minutes, allowing the flavors to meld together.

Step 11

Remove from heat and serve warm, garnished with additional fresh curry leaves if desired.

Nutrition Facts

Serving size	(540.6g)

Amount per serving	% Daily Value*
Calories	895.1

Total Fat 70.1g	0%
Saturated Fat 39.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1408.0mg	0%
Total Carbohydrate 68.8g	0%
Dietary Fiber 21.5g	0%
Total Sugars 34.6g
Protein 12.8g	0%

Vitamin D 0IU	0%
Calcium 150.2mg	0%
Iron 8.0mg	0%
Potassium 1803.9mg	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: 65.9%

Protein: 5.3%

Carbs: 28.7%