Beetroot Thoran Recipe

Updated: August 8, 2022, By Swasthi

Beetroot Thoran is a simple, healthy, satisfying and delicious dish from Kerala cuisine. Basically it is made by stir frying fresh grated beets with whole spices, curry leaves, shallots, green chilies and fresh coconut. This Beetroot Thoran is incredibly easy to make and this recipe takes the bland to delicious! It’s vegan and gluten-free too. I am sure everyone will love it after they try.

Beetroot Thoran

This Kerala Beetroot Thoran goes well with Rice, Chapati, Roti, and Plain Paratha. It tastes good on its own too.

About Beetroot Thoran

For the uninitiated, Thoran is a coconut based simple stir fry dish from Kerala. It is made with fine chopped or grated vegetables & leafy greens. Beetroot, Carrot, Green beans, Cabbage, Raw Banana, spinach and unripe Jack fruit are some of them.

Thoran is minimally spiced and cooked in coconut oil. A generous amount of fresh coconut is used which imparts a great texture and flavor to the dish.

Thoran is also a special dish that is served in Kerala Sadya, a large Hindu festive meal served in a Banana Leaf. The meal usually consists of 24 to 28 dishes. Any item that makes way to the sadya is simply delicious, so is this beetroot thoran.

It is delicious and nourishing. You should try this to experience the flavors of traditional Kerala Cuisine.

What is not to love in this Beetroot thoran! Also Beetroot is one of the healthiest veggies and it is high in iron, calcium, fiber and vitamin C.

We usually serve this with plain steamed rice, Sambar or Rasam and Curd.

More Beetroot recipes,
Beetroot chutney
Easy Beetroot rice
Beetroot halwa

Beetroot thoran recipe

Ingredients & Substitutes

Beetroot: Choose freshly harvested small beets as their flavor is best. They should be firm and not soft. I personally avoiding using large sized beets as they have a very strong flavor.

Curry Leaves: Fresh Curry leaves are an important ingredient in Kerala cuisine. They are easily available in Indian stores. There is not substitute to this and do not use dried for fresh. If you don’t have you may skip them.

Spices: You will need mustard seeds, cumin seeds, garlic and green chilies. Mustard seeds add a pungent aroma & cumin imparts a earthy flavor to the dish. Green chilies are used for heat. Since no red chilli powder is used, use hot chilies if you prefer your thoran to be spicy or hot.

Fresh Coconut: Traditionally fresh grated coconut is used to make thoran. It is not the same as desiccated coconut or dried coconut. But if fresh coconut is not available to you, you may simply use desiccated coconut. Heat a few tablespoons of milk or coconut milk (from carton, not from can) and pour it over the desiccated coconut. Let soak and them use in the recipe.

Photo Guide

How to Make Beetroot Thoran (Stepwise Photos)

1. On a medium flame, heat 1½ to 2 tablespoons oil in a pan. Add ¼ teaspoon mustard seeds. As soon as they sizzle add 1 sprig curry leaves. (wipe dry the leaves before adding them)

2. Add ¼ cup finely chopped onions or shallots.

3. Stir fry them until transparent and the raw smell has gone.

4. Add 250 Grams grated beetroot (half pound). Sprinkle some salt and ⅛ teaspoon turmeric.

5. Stir fry for 2 to 3 mins.

6. Cover and cook on a low heat until tender.

7. While the beetroot cooks, add ¼ cup fresh coconut grated, 1 to 2 green chilies, 2 garlic cloves & ½ teaspoon cumin seeds.

8. Grind them to a coarse paste.

9. Once the beetroot is cooked and tender, add the ground coconut and spice mixture.

10. Stir fry and cook for 2 mins.

Serve Beetroot thoran with rice, roti or chapati.

beetroot thoran recipe

Related Recipes

Recipe Card

beetroot thoran recipe

Beetroot Thoran

5 from 24 votes
Beetroot Thoran is a simple stir fry dish made with beets, coconut, spices and herbs. Serve it with rice, chapati or roti.
Print Recipe Pin Recipe

For best results follow the step-by-step photos above the recipe card

Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Servings2 to 3

Ingredients (US cup = 240ml )

  • 250 grams beetroot grated or chopped finely (½ pound)
  • 1½ to 2 tablespoons coconut oil
  • ¼ teaspoon mustard
  • 1 sprig curry leaves
  • ¼ cup onions or shallots finely chopped (you can reduce to 2 tbsps)
  • teaspoon Salt (adjust to taste)
  • teaspoon turmeric

To blend coarsely

  • ¼ cup fresh coconut grated (or frozen)
  • 1 to 2 green chilies slit
  • 2 garlic cloves (medium)
  • ½ teaspoon cumin seeds / jeera


  • Wash beetroot thoroughly and peel it. Grate it using a medium grater or chop very finely. If you have a food processor you can use it.
  • Add coconut, garlic, green chili and cumin to a blender jar and blend it coarsely.

How to Make Beetroot Thoran

  • Heat a pan with oil and add mustard. When they begin to crackle, add curry leaves.
  • Saute for few seconds and add chopped onions. Fry until they turn pink or transparent.
  • Add grated beetroot. Sprinkle salt and begin to stir fry for 1 to 2 mins.
  • Cover and cook until tender on a low heat. If the beetroot is not tender, you may sprinkle little water and cook.
  • Add the coconut, garlic mixture and mix well. Saute for 2 mins on a medium to low flame. Taste test and adjust salt.
  • Serve beetroot thoran with steamed rice or chapati.


NUTRITION INFO (estimation only)

Nutrition Facts
Beetroot Thoran
Amount Per Serving
Calories 172 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 8g50%
Sodium 184mg8%
Potassium 496mg14%
Carbohydrates 18g6%
Fiber 5g21%
Sugar 10g11%
Protein 2g4%
Vitamin A 80IU2%
Vitamin C 31.3mg38%
Calcium 25mg3%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @SwasthisRecipes or tag #swasthisrecipes!

© Swasthi’s Recipes

About Swasthi

I’m Swasthi Shreekanth, the recipe developer, food photographer & food writer behind Swasthi’s Recipes. My aim is to help you cook great Indian food with my time-tested recipes. After 2 decades of experience in practical Indian cooking I started this blog to help people cook better & more often at home. Whether you are a novice or an experienced cook I am sure Swasthi’s Recipes will assist you to enhance your cooking skills. More about me

Follow Swasthi’s Recipes


Recipe Rating

Inline Feedbacks
View all comments

5 stars
I tried this and it came out excellent!
Thank you!

5 stars
So tasty

5 stars
Tasty to eat

5 stars
Simple recipe, but still gives an authentic taste.

5 stars
This year we decide to eat more veggies and this is the first recipe I made from your website. Substituted fresh coconut for shredded and it turned out fantastic. Didn’t have cumin seeds so used ground cumin. Thank you. Will try more recipes from this website.

5 stars
Love this beetroot thoran. Easy and fast recipe.

5 stars
I’m Brazilian married to an Indian man. I had no idea how to cook Indian food and I’ve found your recipes. Everything is really well explained and helps people who cannot cook (like myself) prepare feasts!! 🙂
My mother-in-law’s favourite recipe is beetroot thoran (which I often make).

Thank you so very much for sharing your recipes and knowledge with us!!

5 stars

Mmm delicious recipe. I’m amazed a humble root vegetable can be so soft, sweet, colourful, rich-tasting and luxurious 🙂

5 stars
It came out really tasty. Everyone loved it..

5 stars
Another lovely recipe.this is my new favourite website!