Beetroot Poriyal (Thoran/Palya) – South Indian Beet Stir Fry with Coconut
Try Beetroot Poriyal (also known as Beetroot Palya or Thoran)- a mildly spiced, sautéed vegetable stir fry with coconut! Make this delicious vegan and gluten-free South Indian side dish in just 20 minutes. It's a nutritious dish that is perfect for weeknights. Try it today!
Servings 6 people
Calories 109.57kcal
Equipment
Ingredients
- 5 cooked beets
- 1 tablespoon coconut oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 tablespoon urad dal
- 1 tablespoon chana dal
- 5-6 curry leaves
- 2 dried red chillies
- 1 onion
- 1 teaspoon turmeric powder
- 1 tablespoon sambhar powder optional
- ¼ teaspoon asafoetida
- ½ cup coconut
- 2 green chillies
- salt
- 2 tablespoon cilantro
Instructions
- Cook or steam the beets, peel and chop or grate them.
- Then add coconut (reserve a tablespoon for garnish), ginger, and green chillies to a blender jar.
- Grind it to a smooth paste by adding ½ cup water or thin coconut milk.
- Heat coconut oil in a pan. Temper mustard seeds, and cumin seeds. Once they splutter, asafoetida, add urad dal, chana dal, curry leaves, and dried red chillies. Fry for 30 seconds.
- Add onion and saute till they turn translucent.
- Now add the coconut paste to the pan. Fry for a minute.
- Then add the turmeric powder and sambhar powder. Saute for a minute.
- Add the (cooked) chopped beets to the pan along with salt. Cook for 4-5 minutes. Chef tip - Sprinkle coconut milk, cover and cook to give it some moistness and flavor.
- Garnish with chopped cilantro and coconut, mix, and then take it off the flame. Squeeze some lemon juice on top if you want to make it tangy.
Video
Notes
You can easily adapt this Beetroot Poriyal to suit your taste. Skip the sambhar powder if you prefer—Madras curry powder, chilli powder, or rasam powder make great alternatives. The coconut, ginger, and green chillies don’t necessarily need to be ground; you can add them directly for a more rustic texture, though grinding helps bind the curry together. Adding a pinch of sugar enhances the natural sweetness of the beets. You can also skip the onion if you're looking for a no-onion version.
Nutrition
Calories: 109.57kcal | Carbohydrates: 14.26g | Protein: 2.94g | Fat: 5.2g | Saturated Fat: 3.96g | Polyunsaturated Fat: 0.18g | Monounsaturated Fat: 0.43g | Sodium: 107.02mg | Potassium: 295.02mg | Fiber: 4.87g | Sugar: 6.5g | Vitamin A: 112.29IU | Vitamin C: 23.75mg | Calcium: 31.51mg | Iron: 1.48mg