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how to make cauliflower thoran
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Cauliflower Thoran (Poriyal) - South Indian Cauliflower Stir Fry With Coconut & Spices

Cauliflower thoran is simple and delicious stir fried cauliflower with coconut and spices, which makes a yummy and easy side dish with rice for lunch or dinner.
Course Side Dish
Cuisine Indian
Keyword cauliflower poriyal, cauliflower stir fry indian recipe, cauliflower thoran
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6
Calories 225kcal

Ingredients

  • 1 medium sized Cauliflower head
  • 1.5 cups grated fresh coconut you can also use unsweetened shredded coconut
  • 2 cloves garlic crushed
  • 1 tablespoon ginger peeled and grated
  • 1 teaspoon cumin seeds
  • 2 green chilies

Spice powders

  • ½ teaspoon turmeric powder
  • ½ teaspoon red chili powder

For seasoning

  • 3 tablespoons coconut oil
  • 1 string fresh curry leaves make sure no leaves in water
  • 4 dry red chilies broken
  • 1 teaspoon black mustard seeds

Instructions

  • Clean the cauliflower head as you usually do and separate the florets, discard the stalk.
  • Wash the florets and chop the florets in medium sized pieces. You don't have to cut them finely, as we want to retain the crunchy texture, so just chop a little to make the florets little small sized.
  • Heat 2 tablespoons of oil in a skillet or pan and add the chopped cauliflower florets.
  • Add salt and cook in medium heat for 6 to 7 minutes, stirring occasionally until the florets are lightly browned and cooked, while the texture is still crunchy. Keep the sauteed cauliflower aside.
  • In a food processor, grind together the coconut, green chilies, cumin seeds, garlic and ginger to get a coarse mixture, you may sprinkle a little water if the mixture is too dry.
  • In another pan or kadai, and heat one tablespoon of coconut oil.
  • Add mustard seeds and when the mustard seeds splutter, add the broken dried red chilies and curry leaves, fry for a few seconds.
  • Add the stir fried cauliflower to the pan, add the grind coconut mixture and mix everything well. Check the salt at this point, and if it is less, you may add more.
  • Add the remaining spices to the pan - turmeric powder and red chili powder, stir everything well and saute for another 2 minutes.
  • Cauliflower thoran is ready to serve, you can enjoy this as a side dish with rice along with any vegetarian curry or gravy like sambar, moru curry (yogurt curry) or any curry as you wish for lunch or dinner.

Nutrition

Calories: 225kcal | Carbohydrates: 9g | Protein: 2g | Fat: 21g | Saturated Fat: 18g | Sodium: 64mg | Potassium: 224mg | Fiber: 4g | Sugar: 3g | Vitamin A: 335IU | Vitamin C: 45.5mg | Calcium: 17mg | Iron: 1.4mg