This zucchini thoran is a south Indian stir-fry made with summer squash, coconut, curry leaves, and spices. It’s a simple and flavorful way to use up a lot of zucchini!
Whenever Roby and I go to the farmer’s market together, Roby will almost always wander off to buy cookies, taste-test random cheeses, and strike up conversations with people just so he can pet their dogs. Basically, he’s of no help when it comes to buying groceries for the week.
Our most recent trip to the market was different though. When Roby was ready to leave he found me and proudly showed me his purchase: two zucchini and two yellow squash. No cookies. I was surprised and also, secretly pleased. Ok, maybe I wasn’t so secretive about it. I think my (huge) smile probably gave it away.
While there are plenty of things you can do with summer squash, I decided to make a “thoran” and now, here I am sharing this recipe with you (though the thoran you see pictured here on the blog was made using all zucchini. Feel free to use yellow squash if you want!).
What is Thoran?
Thoran is a south Indian, specifically a Keralite dish, that’s made by stir-frying a few ingredients together. It’s as simple as it sounds. You typically chop up vegetables or grate them and then mix with (frozen, unsweetened) grated coconut, curry leaves, serrano peppers, onion, and spices. The ingredients and directions change slightly depending on what vegetable you’re cooking.
I make my vegetables this way fairly often because I think this method of cooking highlights the main vegetable without overpowering it. For example, in my zucchini thoran, zucchini is the obvious headliner here. The other ingredients merely supporting their star.
I love making thoran using all types of vegetables (see: cabbage, beets, green beans, butternut squash).
If you’re looking for an interesting, unique way to cook zucchini, you’ve found it. I’m sure you’ll love this method of cooking summer squash, but if you do hate it (which you won’t) then you can always dump it into spaghetti sauce (my solution for nearly everything that goes awry). Enjoy myheartbeets-eaters!
Ingredients
- 2 pounds zucchini or yellow squash or a combination, grated
- 2 tablespoons coconut oil
- 1 teaspoon black mustard seeds
- 1 white onion diced
- 1-2 serrano peppers minced
- 20 fresh curry leaves
- 1 cup grated coconut I use the brand Daily Delight fresh frozen grated coconut
- 1 teaspoon salt
- 1 teaspoon turmeric powder
- ⅛-¼ teaspoon cayenne to taste
Instructions
- Use a food processor to grate the zucchini or you can do this by hand using a grater.
- Melt coconut oil in a dutch oven (or heavy-bottomed pot) over medium heat. Add the mustard seeds and when they begin to splutter and pop, add the onion, Serrano pepper, and curry leaves. Stir-fry for 6-7 minutes or until the onions become fragrant and translucent.
- Add the grated coconut, salt, turmeric, cayenne and stir, then increase the heat to medium-high and add the zucchini. Stir-fry for 5-6 minutes, or until the zucchini is cooked through.
- If you’d like a “dry” thoran, use a slotted spoon to move the zucchini into a serving dish, leaving any liquid at the bottom of the pot (the liquid is really flavorful though, so don’t toss it out – I slurp it up!).
Notes
Lori says
I just love this recipe! It is the best zucchini recipe! I love the black mustard seeds popping in my mouth, so I put in extra. I love the curry leaves! Yum. I don’t put in the pepper(sensitive American stomach), but I put in 1/4 teaspoon of cayenne. Thank you so much for this recipe! I’ve lost count how many times I’ve made it.
Sharon Wanke says
I have tried many of your recipes and they have all been good but this one is my favourite so far!
My Heart Beets says
Sharon, that’s so great to hear! Thank you for letting me know how much you enjoyed this 🙂
Cheryl says
I love you blog for the simple fact that I can have vegetables to be used up and I can search them in your recipes and always find amazing ways to use them! Thank you for making me look like a good cook in my husband’s eyes🙏🙏🙏 Much love!
My Heart Beets says
Cheryl, thank you! That’s so nice of you to say 🙂 I’m so glad you both liked this!
Deanna says
Hi,
When do you add the serrano peppers and grated coconut?
Thank you.
My Heart Beets says
Hi Deanna, add them in with the onion – I’ve updated the directions to include that 🙂
Deanna says
Thank you!
Johnna says
Hi, I absolutely love your blog! I have a question. I don’t have access to the frozen shredded coconut, is there any substitute? Possibly soaking shredded dried coconut?
My Heart Beets says
Thanks, Johnna! You can try adding the shredded dried coconut and see how that turns out – I’m sure it’ll be good. I probably wouldn’t soak it beforehand though. Let us know how it turns out for you.
Elena says
Do you use fresh or dry curry leaves?
My Heart Beets says
Hi Elena, I use fresh curry leaves. You can find them at any indian store or you can get them from Amazon: http://amzn.to/181aMNU I usually store the leaves I don’t use in my freezer.
Ash Bhattacharya says
Ashley, thank you so much for this blog. I was worried I would deter from the plan because I will not be able to eat Indian food, but your blog shows a new way to cook all my favorite veggies. I now think, I might be able to stick to this diet plan.
Thank you
Ash
My Heart Beets says
Hi Ash! I’m glad this blog will be able to help 🙂
Paleo-Curious says
I’m so happy to have found your blog! (via Mark’s Daily Apple– I’m sure I’m not the only one!) I love Indian food & have already spotted several dishes I MUST try!
My Heart Beets says
Awesome! I’m glad you found it too 🙂 Let me know what you think of any recipes you try!