Beetroot Thoran (South Indian Beet and Coconut Stir Fry)
A gentle South Indian stir fry of grated beetroot cooked soft with coconut, garlic, and warm spices. Lovely with soft rice or chapati.
Ingredients
Contains optional added salt for older eaters. Skip it for babies under 12 months.
- 250 g beetroot, peeled and finely grated8.82 oz beetroot, peeled and finely grated
- 22.5 ml coconut oil1.52 tbsp coconut oil
- 1.25 ml mustard seeds0.25 tsp mustard seeds
- 10 each curry leaves, fresh
- 60 ml onion, finely chopped4.06 tbsp onion, finely chopped
- 0.63 ml turmeric0.13 tsp turmeric
- 60 ml coconut, grated4.06 tbsp coconut, grated
- 2 each garlic, peeled
- 2.5 ml cumin seeds0.51 tsp cumin seeds
- salt (to taste), for older eaters only
Steps
Prep the Coconut Paste
- Wash and peel the beetroot, then grate it finely or chop it very small so it cooks down soft and quickly.
- Blend the grated coconut, garlic, and cumin seeds to a coarse, crumbly paste in a small blender.
Cook the Thoran
- Heat the coconut oil in a pan over medium heat, add the mustard seeds, and wait until they begin to crackle.
- Add the curry leaves and let them sizzle for a few seconds, standing back from any splutter.
- Stir in the chopped onion and fry for 2 to 3 minutes until soft and translucent.
- Add the grated beetroot and turmeric, then stir fry for 1 to 2 minutes to coat everything evenly.
- Cover and cook on low heat until the beetroot is tender, about 8 minutes, adding a splash of water if it dries out.
- Stir in the coconut and garlic mixture and saute for 2 minutes on low heat until fragrant.
- (Optional) For older kids and adults who like heat, stir in a little chopped green chili with the onion.
- Serve the thoran warm with soft rice or chapati. For over-1s and adults, add a pinch of salt to taste.
Nutrition
- Calories
- 172
- Protein
- 2g
- Fat
- 10g
- Carbs
- 18g
Tips by age
Make sure the beetroot is grated very fine and cooked until completely soft, then mash lightly so it holds together on a spoon or can be picked up. Skip the salt.
Choking safety: Remove the whole curry leaves before serving, as they can be hard to chew. Ensure no firm beetroot pieces remain.
Serve a small portion of the soft stir fry with mashed rice or torn soft chapati. Keep it unsalted for this age.
Choking safety: Pick out the whole curry leaves before serving.
Serve as written with soft rice or chapati, in a small self-feeding portion. Keep added salt minimal.
Choking safety: Remove whole curry leaves before offering.
Serve as written alongside rice or chapati. You can add just a pinch of salt to taste if you like.
Choking safety: Curry leaves are best removed or chopped very small.
Serve as written as part of a rice or chapati meal. A little salt to taste is fine at this stage.
Serve as written. Older kids who enjoy heat can have a little chopped green chili stirred in.
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