Carrot and French Beans Thoran

Carrot and French Beans Thoran is a traditional Indian dish that combines the goodness of carrots and French beans with aromatic spices. This flavorful and nutritious thoran is a perfect side dish that can be enjoyed with rotis, rice and dal, or rice and yogurt. Packed with vitamins, minerals, and fiber, this dish offers numerous health benefits. Let’s dive into the ingredients and instructions to make this delicious Carrot and French Beans Thoran.

Ingredients:

• 1 large carrot, diced into very small pieces
• 200 g French beans, thinly sliced
• 2 green chilies, sliced thin
• 1/4 tsp turmeric powder
• 1/4 tsp asafoetida powder
• Salt to taste
• A generous pinch of brown sugar
• 7-8 curry leaves
• 3/4 tsp mustard seeds
• 1 tbsp chana dal (split Bengal gram)
• 2 tsp cooking oil

Instructions:

1. Heat the cooking oil in a pot or wok over medium flame.
2. Add the mustard seeds and let them splutter.
3. Add the sliced green chilies and chana dal. Sauté until the dal turns light golden brown.
4. Add the curry leaves, turmeric powder, and asafoetida powder. Mix well.
5. Add the diced carrots and thinly sliced French beans.
6. Sprinkle salt to taste and add a generous pinch of brown sugar.
7. Mix everything well and reduce the heat to low.
8. Cover the pot with a lid and let the vegetables cook in their own steam for about 10 minutes.
9. After 10 minutes, remove the lid and check if the carrots and beans are cooked. They should be tender.
10. If the vegetables are cooked, let the thoran cook uncovered on low heat for another 2-3 minutes.
11. Taste the thoran and adjust the salt and sugar if needed.
12. You can serve this delicious Carrot and French Beans Thoran with rotis, rice and dal, or rice and yogurt.

Enjoy the delightful combination of carrots and French beans in this nutritious Carrot and French Beans Thoran. It’s not only a treat for your taste buds but also a dish that provides essential nutrients for your well-being.

Note: For added flavor and texture, you can sprinkle freshly grated coconut at the end or add 1 tsp of dry, unsweetened, desiccated coconut.

Carrot, French Beans, Stir Fry, Thoran, Traditional

Gobi Matar

Gobi Matar is a popular Indian dish made with cauliflower (gobi) and peas (matar). It is a delicious and nutritious vegetarian recipe that can be served as a main course or a side dish.

Cauliflower is a cruciferous vegetable that is rich in vitamins, minerals, and dietary fiber. It is low in calories and high in antioxidants, which can help protect against chronic diseases. Cauliflower is also a good source of vitamin C, vitamin K, and several B vitamins.

Peas are another nutritious ingredient in this dish. They are a good source of plant-based protein, dietary fiber, and various vitamins and minerals. Peas are particularly high in vitamin K, manganese, and folate. They also contain antioxidants that may have anti-inflammatory properties.

The combination of cauliflower and peas in Gobi Matar provides a good balance of flavors and textures. The cauliflower adds a mild and slightly nutty taste, while the peas contribute a sweet and earthy flavor. Both vegetables have a tender texture when cooked, making them a great pairing.

This dish is cooked with a tempering of mustard seeds, urad dal, cumin seeds, and spices like turmeric powder and asafoetida. These ingredients not only enhance the taste but also have their own health benefits. Mustard seeds are a rich source of antioxidants and minerals like selenium and magnesium. Turmeric powder is known for its anti-inflammatory properties, and asafoetida aids digestion.

Overall, Gobi Matar is a nutritious and flavorful dish that can be enjoyed by both vegetarians and non-vegetarians. It is a great way to incorporate cauliflower and peas into your diet and reap their numerous health benefits.

Ingredients:
– 1 medium-sized cauliflower, cut into florets
– 2 cups frozen peas
– 2 green chilies, slit lengthwise (adjust to taste)
– 1 teaspoon mustard seeds
– 1 teaspoon urad dal (split black gram)
– 1/2 teaspoon cumin seeds
– 1/2 teaspoon turmeric powder
– A pinch of asafoetida (hing)
– Salt to taste
– 2 tablespoons oil
– Freshly chopped coriander leaves for garnishing

Instructions:

1. Fill a large pot with water and bring it to a boil. Add salt to the boiling water.

2. Add the cauliflower florets to the boiling water and cook for about 2-3 minutes until they are partially cooked but still firm. This process is called parboiling.

3. Drain the parboiled cauliflower florets and set them aside.

4. Heat oil in a pan or a kadai (Indian wok) over medium heat. Add the mustard seeds and urad dal. Allow them to splutter and turn golden brown.

5. Add the cumin seeds and let them splutter.

6. Add the slit green chilies, turmeric powder, and a pinch of asafoetida (hing). Sauté for a few seconds to release their flavors.

7. Add the partially cooked cauliflower florets and frozen peas to the pan. Mix well to coat them with the tempering.

8. Sprinkle salt over the vegetables. Mix everything together.

9. Cover the pan and cook the vegetables on low heat for about 10-15 minutes or until they are fully cooked and tender. Stir occasionally to prevent sticking.

10. Once the vegetables are cooked, remove from heat.

11. Garnish with freshly chopped coriander leaves.

12. Serve with rotis, chapatis or fulkas.

Cauliflower, Peas, Stir Fry, Thoran

Cauliflower and Carrot Thoran

Cauliflower and Carrot Thoran is a flavorful and nutritious dish that combines the goodness of cauliflower and carrots with aromatic spices. This traditional South Indian recipe is not only delicious but also offers several health benefits.

Cauliflower is a cruciferous vegetable that is rich in vitamins, minerals, and fiber. It is packed with antioxidants that help protect the body against oxidative stress and reduce the risk of chronic diseases. Cauliflower is also a good source of vitamin C, which supports a healthy immune system, and vitamin K, which is important for bone health. Additionally, it contains compounds called glucosinolates, which have been associated with a decreased risk of certain cancers.

Carrots, on the other hand, are known for their vibrant orange color and high beta-carotene content. Beta-carotene is converted into vitamin A in the body, which is essential for vision, immune function, and skin health. Carrots are also a good source of dietary fiber, potassium, and antioxidants like vitamin C and vitamin E.

The spices used in this dish, such as mustard seeds, cumin seeds, and turmeric, not only add flavor but also provide additional health benefits. Mustard seeds are rich in phytonutrients and have antimicrobial properties. Cumin seeds aid in digestion and have antioxidant and anti-inflammatory properties. Turmeric contains a compound called curcumin, which has potent anti-inflammatory and antioxidant effects.

By combining cauliflower, carrots, and these aromatic spices, Cauliflower and Carrot Thoran becomes a wholesome dish that is not only tasty but also beneficial for your health. It is a great way to incorporate more vegetables into your diet and enjoy the numerous nutrients they offer.

Ingredients:

• 2 teaspoons coconut oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1/4 teaspoon turmeric powder
• 1/2 teaspoon asafoetida
• 1 sprig curry leaves
• 3 green chillies, thinly sliced
• 300 grams cauliflower, cut into small florets and washed
• 200 grams carrots, thinly sliced and washed (peeling optional)
• Salt, to taste
• 1/2 teaspoon brown sugar (optional)

Instructions:

1. Heat coconut oil in a wok or pan over medium heat.
2. Add mustard seeds and cumin seeds to the hot oil and wait for them to splutter.
3. Stir in turmeric powder, asafoetida, curry leaves, and sliced green chillies. Allow them to release their aromas.
4. Add the cauliflower florets and carrots to the pan. Season with salt.
5. Mix well to coat the vegetables with the spices and oil.
6. Reduce the heat to low and cover the pan. Allow the vegetables to cook in their own juices until tender and any residual water evaporates. Stir occasionally to avoid sticking.
7. Once the vegetables are cooked, turn off the heat and stir in the brown sugar (optional) for a hint of sweetness.
8. Transfer the Cauliflower and Carrot Thoran to a serving dish.
9. Serve hot as a side dish with rotis or alongside Thayir Sadam.

Enjoy your delicious and nutritious Cauliflower and Carrot Thoran!

Carrot, Cauliflower, Stir Fry, Tadka, Thoran

Carrot and Peas Thoran 3.0

Carrot peas thoran is a delicious and nutritious South Indian dish that is typically prepared as a side dish or a part of the main course. It is a dry stir-fry made with thinly sliced carrots, fresh green peas, and a blend of aromatic spices. Thoran is a popular preparation in Kerala cuisine and is known for its vibrant colour, flavors and simplicity.

Ingredients:

• 1 large carrot, diced into very small pieces
• 120 g green peas (freshly shelled or frozen)
• 2 green chilies, sliced thin
• 1/4 tsp turmeric powder
• 1/4 tsp asafoetida powder
• Salt to taste
• A generous pinch of brown sugar
• 7-8 curry leaves
• 3/4 tsp mustard seeds
• 1 tbsp urad dal (split black gram)
• 2 tsp cooking oil

Instructions:

1. Heat the cooking oil in a pot or wok over medium flame.
2. Add the mustard seeds and let them splutter.
3. Add the sliced green chilies, and urad dal. Sauté until the dal turns light golden brown.
4. Add the curry leaves, turmeric powder, and asafoetida powder. Mix well.
5. Add the diced carrots and green peas.
6. Sprinkle salt to taste and add a generous pinch of brown sugar.
7. Mix everything well and reduce the heat to low.
8. Cover the pot with a lid and let the vegetables cook in their own steam for about 10 minutes.
9. After 10 minutes, remove the lid and check if the carrots are cooked. They should be tender.
10. If the carrots are cooked, let the thoran cook uncovered on low heat for another 2-3 minutes.
11. Taste the thoran and adjust the salt and sugar if needed.
12. You can serve this dish with rotis, rice and dal, or rice and yogurt.
13. For a variation, you can substitute the green peas with thinly sliced French or runner beans.
14. If desired, you can also add freshly grated coconut at the end or 1 tsp of dry, unsweetened, desiccated coconut.

Carrot, Peas, Tempering, Thoran, Traditional

Carrot and Long Bean Thoran

Carrot and Long Bean Thoran is a traditional South Indian dish that combines the goodness of carrots and long beans with a blend of aromatic spices. This vibrant and flavorful side dish is not only a treat for the taste buds but also packs a nutritional punch. With its colorful appearance and delightful taste, this Thoran is sure to be a hit on your dining table. Let’s explore the health benefits, ingredients, and instructions to prepare this delicious dish.

Health Benefits:

1. Carrots are rich in beta-carotene, which is converted into vitamin A in the body. Vitamin A is essential for healthy vision, immune function, and skin health.
2. Carrots are a good source of dietary fiber, promoting healthy digestion and aiding weight management.
3. Long beans are low in calories and high in fiber, making them a great choice for weight loss and maintaining a healthy digestive system.
4. Long beans are packed with vitamins and minerals such as vitamin C, vitamin K, magnesium, and iron, which support overall health and well-being.
5. The combination of carrots and long beans provides a range of antioxidants, which help in fighting off free radicals and reducing the risk of chronic diseases.

Ingredients:

• 200 grams carrots, washed and cut into long strips
• 150 grams long beans, washed and cut into strips of the same length as the carrot strips
• 1 tablespoon oil
• 1 teaspoon mustard seeds
• 1 teaspoon urad dal (split black gram)
• 2 green chilies, thinly sliced
• A sprig of curry leaves
• 1/2 teaspoon turmeric powder
• A pinch of asafoetida (optional)
• Salt to taste
• 2 tablespoons water

Instructions:

1. Heat a wok or pan over medium-high heat and add 1 tablespoon of oil. Allow it to become hot.
2. Add mustard seeds and urad dal to the hot oil. Let the mustard seeds splutter and the urad dal turn golden brown.
3. Add the thinly sliced green chilies, sprig of curry leaves, turmeric powder, and a pinch of asafoetida to the wok. Stir well.
4. Add the carrot strips, long bean strips, and salt to taste. Mix everything together.
5. Add 2 tablespoons of water to the wok. Cover the wok with a lid and let the vegetables steam in their own juices for 10-12 minutes, or until they are cooked to your desired tenderness.
6. Once the vegetables are cooked, remove the lid and allow any residual water to evaporate.
7. Transfer the cooked vegetables to a serving bowl.
8. Serve the Carrot and Long Bean Thoran as a side dish with Thayir Sadam (curd rice) or with fulkas (Indian bread).

Enjoy the wholesome and flavorsome Carrot and Long Bean Thoran, and savor the nutritional benefits it offers!

Carrot, Long Beans, Stir Fry, Thoran, Traditional

Kothavarangai Thoran

Kothavarangai Thoran is a traditional South Indian dish made with cluster beans, also known as kothavarangai or gawar beans. This flavorful and healthy side dish is prepared by stir-frying the beans with a medley of spices, creating a dish that is both delicious and nutritious.

Health Benefits:

Cluster beans are a rich source of dietary fiber, vitamins, and minerals. They are low in calories and high in protein, making them a great addition to a balanced diet. The fiber in cluster beans aids in digestion and helps maintain a healthy digestive system. They are also known to have anti-inflammatory properties and may help in managing cholesterol levels. Including cluster beans in your diet can promote overall health and well-being.

Here’s a step-by-step guide on how to make Kothavarangai Thoran.

Ingredients:

– 400 grams cluster beans (kothavarangai), washed and tips removed

– 2 tablespoons oil

– 1 teaspoon mustard seeds

– 1 teaspoon urad dal (split black gram)

– 2-3 green chillies, slit lengthwise

– a sprig of curry leaves

– 1/4 teaspoon turmeric powder

– a pinch of asafoetida

– Salt to taste

– 1/2 teaspoon brown sugar (optional)

Instructions:

1. Heat oil in a pan or kadai over medium heat.

2. Add mustard seeds and urad dal to the hot oil. Allow them to splutter and turn golden brown.

3. Add green chillies and curry leaves to the pan. Sauté for a minute until they release their aroma.

4. Add the cluster beans to the pan. Sprinkle turmeric powder, asafoetida, and salt over the beans. Mix well to coat the beans with the spices.

5. Reduce the heat to low and cover the pan with a lid. Let the beans cook for about 10-15 minutes, stirring occasionally to prevent sticking. The beans should become tender but still retain their crunchiness.

6. Once the cluster beans are cooked, remove the lid, stir in the brown sugar, and cook for a couple of minutes on medium heat to evaporate any excess moisture.

7. Remove the pan from heat and transfer the Kothavarangai Thoran to a serving dish.

8. Serve hot as a side dish with steamed rice or rotis.

Enjoy the delicious and nutritious Kothavarangai Thoran as part of your meal!

Note: Garnish with grated coconut (if desired) for added flavor and texture.

This recipe belongs to my significant other.

Cluster Beans, Guest Post, Thoran, Traditional

Carrot and Peas Thoran 2.0

Ingredients:

• 1 large carrot, washed, peeled and cubed into small pieces (used the wet market variety)
• 120g green peas (frozen)
• 2 green chilies, chopped into tiny pieces
• 1/4 teaspoon turmeric powder
• 1/2 teaspoon cumin powder
• Salt to taste
• 3/4 teaspoon mustard seeds
• 1 tablespoon urad dal
• 2 teaspoons cooking oil

Instructions:

1. Heat the cooking oil in a pot or wok over medium flame.
2. Once the oil is hot, add the mustard seeds.
3. When the mustard seeds start spluttering, add the chopped green chilies and urad dal.
4. Stir continuously until the urad dal turns a light golden brown.
5. Add the diced carrots and green peas to the pot.
6. Season with salt and mix everything together.
7. Add the turmeric powder and cumin powder. Mix well.
8. Reduce the heat to low and cover the pot with a lid. Allow the vegetables to cook in their own steam or juices.
9. Set a timer for 10 minutes and let the thoran cook.
10. After 10 minutes, remove the lid and check if the carrots are cooked. They should be tender but still have a slight bite.
11. If the carrots are cooked, leave the pot uncovered and let it cook on low heat for an additional 2-3 minutes.
12. Taste the thoran and adjust the salt if needed.
13. Serve the Carrot and Peas Thoran with fulkas, rotis, rice, dal, kootan, or yogurt.

Enjoy your delicious Carrot and Peas Thoran!

Note: Instead of peas, you can use thinly sliced French or Runner beans as a substitute.

Carrot, Peas, Thoran, Traditional

Mathanga Thoran

Mathanga Thoran is a delicious and nutritious South Indian dish made with pumpkin. This traditional recipe hails from the state of Kerala and is commonly prepared as a side dish for meals. Bursting with flavors and aromatic spices, Mathanga Thoran is not only a delight for your taste buds but also offers numerous health benefits. Let’s explore the ingredients and instructions to prepare this flavorful dish.

Health Benefits:

1. Rich in nutrients: Pumpkin is packed with essential vitamins and minerals, including vitamin A, vitamin C, potassium, and fiber, which promote overall health and well-being.
2. Supports digestion: The fiber content in pumpkin aids in digestion and helps maintain a healthy digestive system.
3. Boosts immunity: The presence of vitamins and antioxidants in pumpkin strengthens the immune system, helping to fight off infections and diseases.
4. Promotes eye health: Pumpkin is a great source of vitamin A, which is beneficial for maintaining good vision and eye health.
5. Hydrating properties: With its high water content, pumpkin helps keep the body hydrated and supports optimal functioning.

Ingredients:

• 400 grams pumpkin (about 2 pounds), peeled, deseeded, and chopped into small cubes
• 2 tablespoons coconut oil
• 1 teaspoon mustard seeds
• 1 teaspoon urad dal (split black gram)
• 1 teaspoon chana dal (split Bengal gram)
• 2 dried red chilies, broken into pieces
• A pinch of asafoetida (hing)
• 8-10 curry leaves
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder (adjust to taste)
• Salt to taste

Instructions:

1. Heat coconut oil in a large pan or kadai over medium heat.
2. Add mustard seeds and let them splutter.
3. Add urad dal and chana dal. Sauté until they turn golden brown.
4. Add dried red chilies, asafoetida, and curry leaves. Sauté for a few seconds.
5. Add the chopped pumpkin to the pan and mix well.
6. Sprinkle turmeric powder, red chili powder, and salt. Stir to coat the pumpkin with the spices.
7. Reduce the heat to low, cover the pan, and let the pumpkin cook for about 15-20 minutes or until it becomes tender. Stir occasionally to prevent sticking.
8. Once the pumpkin is cooked, remove the lid and cook for another 5 minutes to allow any excess moisture to evaporate.
9. Serve Mathanga Thoran as a side dish with steamed rice or as part of a traditional South Indian meal.

Enjoy the delightful flavors and health benefits of Mathanga Thoran, a classic South Indian pumpkin dish!

Pumpkin, Thoran, Traditional

Long Beans Thoran (2nd version)

Long beans, also known as yard beans or snake beans, are a type of legume that belongs to the same family as common beans. They are native to Southeast Asia and are widely cultivated and consumed in various cuisines around the world.

Nutritionally, long beans are low in calories and fat while being a good source of dietary fiber. They also provide several essential vitamins and minerals.

Long beans are a rich source of vitamin C, an antioxidant that boosts the immune system and promotes healthy skin. They also provide vitamin A, which is important for vision and skin health. Folate, another important nutrient found in long beans, is necessary for red blood cell production and DNA synthesis.

Furthermore, long beans contain minerals such as potassium, iron, and magnesium. Potassium helps maintain healthy blood pressure levels, iron is essential for red blood cell production and preventing anemia, and magnesium is important for nerve function and bone health.

Long beans are also a good source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.

Including long beans in a balanced diet can provide valuable nutritional benefits.

Ingredients:
– 300g long beans, chopped
– 2 tablespoons oil
– 1/2 teaspoon mustard seeds
– 1/2 teaspoon cumin powder
– 1/2 teaspoon urad dal
– 3 Sliced green chillies (according to your preferred level of spiciness)
– 2 dry red chillies
– Salt to taste
– 1/2 teaspoon turmeric powder
– 4 tablespoons water
– 1/2 teaspoon sugar

Instructions:

1. Heat a wok or a large frying pan over medium heat. Add 2 tablespoons of oil and allow it to heat up.

2. Once the oil is hot, add 1/2 teaspoon of mustard seeds to the wok. Stir them for a few seconds until the mustard seeds start to splutter.

3. Add 1/2 teaspoon of urad dal to the wok and sauté for a minute until it turns golden brown.

4. Add the sliced green chillies and the dry red chillies to the wok and sauté them for about 30 seconds to release their flavors.

5. Now, add the chopped long beans to the wok and mix them well with the spices. Ensure that the long beans are coated evenly with the spices.

6. Sprinkle salt to taste and 1/2 teaspoon of turmeric powder and 1/2 teaspoon cumin powder over the long beans. Mix everything together to distribute the spices evenly.

7. Pour 4 tablespoons of water into the wok. Cover it with a lid and let the long beans steam for approximately 5 minutes. This will help the long beans cook and retain their vibrant green color.

8. After 5 minutes, remove the lid and give the long beans a quick stir. Let them cook uncovered for an additional 2 minutes to evaporate any excess moisture.

9. Once the excess moisture has evaporated, turn off the heat. Sprinkle 1/2 teaspoon of sugar over the long beans and mix well. The sugar will balance the flavors and add a hint of sweetness.

10. Your Long Bean Thoran is now ready to be served. Transfer it to a serving dish and enjoy it as a side dish with rice or any Indian bread of your choice.

Note: You can customize this recipe and make it richer by adding grated coconut which will also enhance the flavor.

Did you know?, Long Beans, Stir Fry, Thoran

Okra and Pumpkin Stir-Fry / Vendakkai-Mathan Thoran

Okra and pumpkin stir-fry, also known as Vendakkai-Mathan Thoran, is a flavorful and nutritious dish that combines the unique flavors of okra, pumpkin, and onion. This delightful side dish pairs well with rice or rotis and offers a range of health benefits. Let’s explore the nutritional advantages of this dish and learn how to prepare it.

Health Benefits:
Okra is a low-calorie vegetable that is rich in dietary fiber, vitamins, and minerals. It is an excellent source of vitamin C, vitamin K, and folate. Additionally, okra possesses antioxidant properties and may help regulate blood sugar levels.

Pumpkin is a highly nutritious vegetable that is low in calories and packed with vitamins A and C. It also provides potassium and dietary fiber. Pumpkin promotes a healthy immune system, supports skin health, and contributes to good vision.

By combining okra, pumpkin, and onion in this stir-fry, you get a delicious dish that not only tantalizes your taste buds but also provides essential nutrients and antioxidants.

Ingredients:

• 200 grams of okra, washed, ends trimmed, and cut into 1-inch pieces
• 300 grams of pumpkin, peeled, seeds removed, and cut into small cubes
• 1 onion, thinly sliced
• 1 tsp turmeric powder
• Salt, to taste

For the Spice Powder:

• 1 tbsp Chana Dal (Split Bengal Gram / Kadalaparuppu)
• 1 tbsp Coriander seeds
• 1 tsp Cumin seeds
• 3 dry Red Chillies

For the Tempering:

• 2 tbsp cooking oil
• 1 tsp mustard seeds
• 1 tsp urad dal (split black gram)
• 1/4 tsp asafoetida
• 1 sprig curry leaves

Instructions:

1. Heat a deep pan over medium heat and dry roast the chana dal, coriander seeds, cumin seeds, and dry red chillies for the spice powder. Roast until they become aromatic and lightly golden. Allow the roasted ingredients to cool, then grind them into a coarse powder using a spice grinder or mortar and pestle. Set the spice powder aside.
2. In the same pan, heat the cooking oil over medium heat. Add the mustard seeds and let them splutter. Then, add the urad dal and sauté until it turns golden brown. Next, add the asafoetida, curry leaves, and sliced onion. Sauté until the onion becomes translucent.
3. Add the okra and pumpkin to the pan and mix well. Sprinkle turmeric powder and salt over the vegetables, and stir-fry for about 5-7 minutes, or until the vegetables are tender.
4. Once the vegetables are cooked, add the prepared spice powder to the pan. Mix everything well, ensuring that the spice powder coats the vegetables evenly. Cook for an additional 2 minutes on low heat to allow the flavors to meld together.
5. Remove from heat and transfer the okra and pumpkin stir-fry to a serving dish.
6. Serve the okra and pumpkin stir-fry hot as a side dish with rice or rotis.

Enjoy the delightful flavors and nutritional benefits of this Okra and Pumpkin Stir-Fry / Vendakkai-Mathan Thoran!

Serve it hot with rotis, fulkas or as a side dish with Thayir Sadam.

New Recipe, Okra, Pumpkin, Stir Fry, Thoran