Mixed Vegetable Thoran, Low Salt Recipe
by Tarla Dalal
Thoran is an all-time favourite Keralite vegetable preparation. It is a simple but flavour-packed method of tempering veggies with red chillies and garlic, and seasoning it with crushed cumin seeds.
A dash of red chilli powder adds a touch of spice to this peppy dish. Do not miss out on the garlic, because it not only adds flavour to the Mixed Vegetable Thoran but also helps control your blood pressure.
The combination of ingredients in the tempering gives the Thoran such a rich aroma and flavour that you do not feel the reduction in salt. Enjoy this South Indian delicacy with whole wheat rotis .
Mixed Vegetable Thoran, Low Salt Recipe recipe - How to make Mixed Vegetable Thoran, Low Salt Recipe
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
1/2 cup chopped onions
1/2 cup finely chopped carrot
1/2 cup finely chopped french beans
1/4 cup green peas
1 tsp oil
1/2 tsp mustard seeds ( rai / sarson)
1/4 tsp urad dal (split black lentils)
2 whole dry kashmiri red chillies , broken into pieces
2 tsp crushed garlic (lehsun)
1/8 tsp salt
1/2 tsp roasted and crushed cumin seeds (jeera)
1/2 tsp chilli powder
- Method
- Heat oil in a deep non-stick pan and add mustard seeds.
- When the seeds crackle, add the urad dal, dry red chillies and garlic and sauté on medium flame for 1 minute.
- Add the onions, carrot, french beans, green peas and salt and sauté on medium flame for 2 minutes.
- Add 2 tbsp of water and mix well. Cover it with a lid and cook on medium flame for 6 minutes, while stirring occasionally.
- Add the cumin seeds and chilli powder, mix well and cook on medium flame for 1 minute, while stirring occasionally.
- Serve hot.
| Energy | 55 cal |
| Protein | 1.7 g |
| Carbohydrates | 8 g |
| Fiber | 2.6 g |
| Fat | 1.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 532 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.3 mg |
| Vitamin C | 8.2 mg |
| Folic Acid | 14.2 mcg |
| Calcium | 42.1 mg |
| Iron | 0.7 mg |
| Magnesium | 18.6 mg |
| Phosphorus | 169.2 mg |
| Sodium | 141 mg |
| Potassium | 87.6 mg |
| Zinc | 0.3 mg |
Hi, This sounds great and I will try it However the term thoran in malayalam refers to those dry veg dishes to which grated coconut is added at the end. I thought you might like to know.
True South Indian flavours in this subzi can be experienced. Made with less salt, but quite pleasing in taste. Do try it.