Vegetable Thoran (Poriyal)

Thoran or Poriyal is a staple item for meals in South India, which can be prepared with a single vegetable or mix of many. 

Widely opted vegetables for Thoran are cabbage, french beans and carrots. Each of these have unique health benefits. Cabbage is rich in fibre and is packed with vitamins and minerals, predominantly Vitamin K. On the other hand, Carrot is rich in Vitamin A and vital for eye and skin health. It is also low in calorie and high on fibre. Beans are packed with nutrients, Vitamin C, Vitamin A, and Minerals including Calcium. It is a very good choice for diabetic patients.

When you mix the vegetables, bear in mind the cooking time for each. 

Fresh coconut is an important ingredient as it imparts a special aroma and taste.

It is not recommended to use desiccated coconut for thoran.

Ingredients

Cabbage (finely chopped), 200 g

Carrot (finely chopped), 1 no. (100 g)

Beans (finely chopped), 50 g

Water, ½ cup

Coconut oil or canola oil, 3 tbs

Mustard seeds, 1 tsp

Shallots (finely chopped), ½ cup

Green chili (slit), 2 nos.

Curry leaves, a few

Turmeric powder, ½ tsp

Fresh grated coconut, 1 cup

Salt, to taste

Preparation

• Cook the carrot and beans until soft in a saucepan by adding water. Ensure to stir the vegetables occasionally.

• Meanwhile heat oil in an iron wok or non-stick wok and add whole mustard seeds. Once it starts to pop add the shallots, green chili and curry leaves, and sauté for a minute.
• Add turmeric and sauté for a few seconds. 
• Add cabbage and sauté for two minutes over a medium flame followed by cooked beans and carrot.

• Sauté for two minutes over low flame.
• Add coconut and sauté again for two minutes while stirring continuously.
• Check salt.
• Switch off the flame and transfer to a serving dish.

Enjoy with rice or chappati.😊

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