Beetroot Thoran (Beet Coconut Stir Fry)

This Beetroot Thoran recipe is a quick and easy stir-fry of ruby-red beets and shredded coconut, that's seasoned with mild Indian spices and finished with a touch of fresh lime. It's a South-Indian vegan and gluten-free side dish that highlights the sweet and earthy flavors of beets.

Traditional Beetroot Thoran Recipe

I love Thoran recipes for their quick, simple and straightforward cooking method. Since Thoran is basically a stir-fried vegetable side dish, there are so many directions you can go with it. In this recipe, I made a more familiar and traditional beetroot Thoran.

Vibrant, ruby red beets get a quick saute in olive oil with shredded coconut, dark mustard seeds, turmeric, coriander and cayenne, then finished with fresh lime juice. It takes 10 minutes to prep the beets, then 10 minutes to cook for a 20-minute side dish with a world of flavor!

What is Thoran?

Thoran is a traditional Kerala-style, southern Indian dish prepared by sautéing vegetables with grated coconut, curry leaves, mustard seeds and green chilies.

You can use a variety of vegetables to make Thoran like beans, cabbage, carrots, potato, french beans and drumsticks. Just like this Green Beans and Carrot Thoran, the vegetables are lightly seasoned with salt and turmeric and served as part of an elaborate Kerala style south-Indian meal platter.

Vegan & Gluten-Free Side Dish Ready in 20 Minutes!

In the past few years, I've seen beets featured in many restaurants as appetizers, side dishes and even as part of the main meal. I've been experimenting with beetroot recipes myself, and this beetroot stir-fry is one of my absolute favorites because:

• Sweet coconut and mild Indian spices compliment the natural, bold flavor of beets
• Two kitchen accessories ensure stain-free hands every time
• It's a quick side dish ready in 20 minutes, that pairs beautifully with lentils and curries!
• It's naturally Vegan, Vegetarian & Gluten-Free!

Health Benefits of Beets

Beet, or beetroot, is a popular superfood that is gaining visibility for a wide variety of health benefits. Based on my research, beets are packed with essential nutrients and are a great source of fiber, folate (vitamin B9), manganese, potassium, iron and vitamin C. Beet greens are also rich in Vitamins A, K and C.

Ingredients - Notes & Substitutions

This South-Indian Thoran requires mild cooking fat, red beets, coconut and a few traditional Indian spices.

• Beets: Beets are harvested all summer-late fall. Those that are small-medium size are more tender than large ones. Look for fresh beets that are heavy for their size with smooth, firm roots. I love red beets, but golden beets are another great option. Read on to learn how to keep your hands pristine and clean when chopping beets at home. Alternatively, purchase pre-chopped beets, which are available in many Indian grocery stores.
• Coconut: Unsweetened, shredded coconut is snow-white in color with a sweet, nutty aroma. Use fresh or frozen (no need to thaw) varieties. Look for it in the bulk section of Whole Foods or purchase 8-12 ounce bags sold in the baking section or freezer aisles of grocery stores. If you can only find desiccated coconut (which is coconut meat that has been further processed and dried), use half the amount called for in the recipe.
• Indian spices: Black mustard seeds, turmeric and coriander are present in most Thoran recipes. Curry leaves and green chili can also be included to add a deeper, savory flavor.

How to keep your hands Stain-free while handling beets

If you're like me, you probably found out the hard way that it is IMPOSSIBLE to get those beet stains off of your hands! Try explaining those rosy magenta fingers at a client meeting!

I invested in two products that take care of this problem for me. They are reasonably priced and multi-functional, so I get my money's worth each time I use them in my kitchen.

1. The first item is Food Grade Disposable Vinyl Gloves. They fit nice and snug and don't slip off while you're working. I use these gloves when I'm making kebabs, burger patties and anything that is a little messy.
2. The second item that makes chopping these beets a breeze is my vegetable chopper. It's one of my favorite kitchen gadgets and I use it almost everyday! My kids call it my Sous Chef. 🙂 I use this chopper to chop onions, peppers, tomato and many other fruits and vegetables.

How to Chop Beets

With my gloves on and my vegetable chopper at the ready, I simply:

1. Slice off the stem and root ends, then peel the beets from top-to-bottom with a sharp vegetable peeler.
2. Slice into ¼ inch thick slices (roughly 6-8 slices per beet, depending on thickness).
3. Place them in a chopper (2-3 slices a time) with the ¼ inch blade attached and push the lid down. Done! Alternatively, feel free to stack 2-3 slices at a time and chop by hand.

How to Make Beetroot Thoran

I love to make this beet and coconut stir fry on the stove, but it can be made in an Instant Pot too. This recipe doesn't require any pressure cooking, so just use the saute function on normal/medium heat setting.

Stovetop

1. Heat a heavy bottom skillet on medium-high heat. Add oil, mustard seeds, curry leaves and green chilies (if using) (Pic 1).
2. When the mustard seeds begin to sizzle and splutter, add chopped beets and saute for 2 minutes (Pic 2).
3. Add grated coconut, spices, salt and stir well. Reduce the heat to medium, cover the pan and cook for 4-5 minutes, or until the beets cook to your desired doneness (Pic 3).
4. Remove the lid and saute for another 1 minute. Turn off the heat and check for seasoning. Finish with a few drops of lime juice. Serve warm (Pic 4).

Instant Pot

1. Turn on Saute on high. Wait till the display reads "hot". Add mustard seeds, curry leaves and green chilies (if using).
2. When the mustard seeds begin to sizzle and splutter, add chopped beets and stir. Saute for 2 minutes. 
3. Add grated coconut, spices and salt, then stir well. Cover with a glass lid and cook for 4-5 minutes, or until the beets cook to your desired doneness.
4. Remove the lid and saute for another 1 minute. Check for seasoning and finish with lime juice. Serve warm.

Serving Suggestions for this Indian Beetroot Recipe

Thoran is a side dish commonly served in the Sadya - a grand feast that comprises numerous vegetarian dishes served on a plantain or banana leaf.

At our house, we keep it simple with a side of plain basmati rice or coconut rice (to really highlight the coconut flavor). As soon as the chopped beets hit the white grains of rice, they instantly turn into a beautiful crimson color. My girls and I smile every time. 🙂

A few of our favorite vegetarian entrees to pair it with include Chana Dal, Dal Tadka, Dal Makhani and Paneer Butter Masala.

I also serve this as a side dish to many non-vegetarian entrees including Chicken Curry, Lamb Korma, Chicken Vindaloo and Goat Curry.

Recipe Tips & Notes:

• Choose your preferred cooking fat. Light olive oil is mild with a simple, clean flavor. Ghee imparts a slightly warm, toasty flavor. Coconut oil elevates the flavor and aroma of coconut even more. Keep in mind that if you use ghee, the dish will no longer be vegan.
• Add curry leaves and chile for an edgier, savory flavor. Simply add 8-10 curry leaves along with the mustard seeds and ¼ teaspoon cayenne along with the spices.
• Use gloves and a vegetable chopper. Gloves and a vegetable chopper accomplish the task of chopping beets with no fuss or muss. The less contact you have with beets, the less of a chance they will stain your hands.
• Add a sprinkle of water, if needed. If you find your beets are burning, add a small sprinkle of water to settle the caramelized sugars in the pan.

Beetroot Thoran FAQ

More Vegetable Side Dish Recipes From My Kitchen

• Green Beans and Carrots Thoran: A quick and flavorful side of green beans and carrots sautéed with coconut flakes in under 30 minutes.
• Bhindi Masala: Punjabi-style okra cooked until crisp with sweet onions, spicy chiles and aromatic Indian spices.
• Spicy Bombay Potatoes: Baby potatoes coated with a potpourri of Indian spices and cooked till they are golden crisp in the Instant Pot, Air Fryer or Oven.
• Harissa Roasted Turnips: Fresh diced turnips tossed with a sweet and smoky red chili paste made with paprika, garlic, cumin and coriander.
• Indian Cauliflower Rice: A quick and easy low-carb, keto and vegan side dish that’s packed with turmeric, red chili and coriander.

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Beetroot Thoran | Beet Coconut Stir Fry

Aneesha Gupta

This easy Beetroot Thoran recipe features earthy red beets and sweet coconut stir-fried in Indian spices for a Kerala-style side dish ready in 20 minutes.

5 from 4 votes

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Prep Time 10 mins

Cook Time 10 mins

Total Time 20 mins

Course Side Dish

Cuisine Indian

Servings 6 people

Calories 79 kcal

Equipment

• ▢
  Frying Pan

Ingredients

 

US CustomaryMetric

 

1x2x3x

• ▢ 2 teaspoons light olive oil or ghee or coconut oil
• ▢ 1 teaspoon dark mustard seeds
• ▢ 8-10 curry leaves (optional)
• ▢ 4 cups chopped beets peeled, quartered and pulsed 5-6 times in a food processor
• ▢ ¼ cup unsweetened coconut flakes fresh or frozen (or 2 tablespoons desiccated coconut)
• ▢ ½ teaspoon turmeric powder
• ▢ 1 teaspoon coriander powder
• ▢ ¼ teaspoon cayenne (optional)
• ▢ 1 teaspoon salt
• ▢ 1 teaspoon fresh lime juice (about ½ lime)

Cook ModePrevent your screen from going dark

Instructions

 

Stovetop

• Heat a heavy bottom skillet on medium-high heat. Add oil, mustard seeds and curry leaves (if using).  
  
• When the mustard seeds begin to sizzle and splutter, add chopped beets and saute for 2 minutes. 
  
• Add grated coconut, spices, salt and stir well. Reduce the heat to medium, cover the pan and cook for 4-5 minutes, or until the beets cook to your desired doneness. 
  
• Remove the lid and saute for another 1 minute. Turn off the heat and check for seasoning. Finish with lime juice. Serve warm.
  

Instant Pot

• Turn on Saute on high. Wait till the display reads "hot". Add mustard seeds and curry leaves (if using).
• When the mustard seeds begin to sizzle and splutter, add chopped beets and stir. Saute for 2 minutes. 
• Add grated coconut, spices and salt, then stir well. Cover with a glass lid and cook for 4-5 minutes, or until the beets cook to your desired doneness.
• Remove the lid and saute for another 1 minute. Check for seasoning and finish with lime juice. Serve warm.

Notes

• Choose your preferred cooking fat. Light olive oil is mild with a simple, clean flavor. Ghee imparts a slightly warm, toasty flavor. Coconut oil elevates the flavor and aroma of coconut even more. Keep in mind that if you use ghee, the dish will no longer be vegan.
• Add curry leaves and chile for an edgier, savory flavor. Simply add 8-10 curry leaves along with the mustard seeds and ¼ teaspoon cayenne along with the spices.
• Use gloves and a vegetable chopper. Gloves and a vegetable chopper accomplish the task of chopping beets with no fuss or muss. The less contact you have with beets, the less of a chance they will stain your hands.
• Add a sprinkle of water, if needed. If you find your beets are burning, add a small sprinkle of water to settle the caramelized sugars in the pan.

Note: The nutrition facts below are my estimates. If you are following any diet plan, I recommend cross-checking with your preferred nutrition calculator.

Nutrition

Calories: 79kcal | Carbohydrates: 10g | Protein: 2g | Fat: 4g | Saturated Fat: 2g | Sodium: 460mg | Potassium: 314mg | Fiber: 3g | Sugar: 6g | Vitamin A: 115IU | Vitamin C: 31mg | Calcium: 20mg | Iron: 1mg

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This recipe has been updated and republished in 2020 with updated photos, process shots and recipe tips.