Thoran is simply a term for a mixed vegetable preparation in the state of Kerala in India. It is normally eaten with rice. Thoran is a light-sautéed dish and can be made with multiple different combinations of vegetables like french beans, raw papaya, gourds, cabbage, cauliflower and carrots. Thorans made out of low glycemic index vegetables are high in fibre and light on the stomach. It is a brilliant meal for diabetics.

Here’s a tasty and healthy Thoran recipe made out of Asparagus and Yellow Squash.

Number of serving: 4


Fresh or frozen grated, unsweetened coconut 2 tbsps
Ground turmeric ¼ tsp
Sunflower oil 1 tbsp
Cumin seeds 1 tsp
Black mustard seeds 1 tsp
Dried red chilli 1 Nos.
Red onion (finely minced) 1 Nos.
Carrots (finely minced) 150 gms
Asparagus stalks (cleaned & minced) 150 gms
Yellow Squash (minced) 150 gms
Salt To taste


Nutritive Value

Energy 95 kcal
Protein 4.31 gms
Carbohydrate 11.3 gms
Fat 3.2 gms
Iron 1.1 mgs
Fibre 5.8 mgs



  • Put coconut and turmeric together in a small bowl, and mix well. Set aside.
  • Heat oil in a wide, heavy-bottom pan over medium-high heat. Add cumin seeds, mustard seeds and red chilli.
  • When tempering is done, add minced onion and sauté well, for about 1 minute. Then add the coconut mixture and sauté for another minute.
  • Add minced carrots, asparagus and squash and stir well. Close the lid, reduce heat to medium and cook for about 5 minutes.
  • Open the lid and stir to mix all the ingredients well together. Check to make sure vegetables are cooked well. Remove red chilli. Sprinkle with salt and serve.

A bowl of Thoran is a meal on its own. But if you insist on having it with rice, choose brown rice over white. You can wash it down with non-salted homemade buttermilk or a bowl of unsweetened curd. Enjoy your meal!

Geeta Shenoy
Consultant dietician and nutritionist