• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Indian Veggie Delight logo

  • Home
  • Recipes
    • Kids Lunch Box
    • Instant Pot
    • Air Fryer
    • Rice & Grains
    • Lentil & Beans
    • Millet
    • Vegan
    • Keto/Low Carb Recipes
  • Instant Pot
  • Kids Lunch Box
  • Subscribe
  • About
    • About Me
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Recipes
  • Instant Pot
  • Kids Lunch Box
  • About
×

Home » Recipes » Curry

Butternut Squash Thoran Recipe

Aug 10, 2022. by Bhavana Patil. No Comments | This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

Jump to Recipe

Butternut Squash Thoran, also known as poriyal, is a South Indian stir fry recipe prepared with butternut squash, shallots, fresh coconut, and tempered with a few spices in Instant Pot Pressure Cooker or Stovetop. This stir fry goes best with rice and rasam and is keto, vegan, and gluten-free.

instant pot butternut squash thoran in abowl with butternut squash and curry leaves piece on side

What Is Thoran?

Thoran is also known as poriyal. Thoran is a stir fry-dry curry from Kerala made with vegetables. You can also make this thoran with cabbage, pumpkin, okra, and beets.

Other Poriyal recipes from my blog are 

Carrot Beans Poriyal

Purple Cabbage Poriyal 

Broccoli Poriyal

Is Butternut Squash Keto Friendly?

Butternut Squash can be eaten on a keto diet but should be limited. For example, 1 cup of butternut squash is about 13g net carbs, making it a reasonably high-carb vegetable option. However, pair it with other low-carb vegetables like cauliflower to make it work for a keto-friendly diet.

Other Keto|Low Carb Recipes to try from my Blog Keto Dosa|Almond Dosa, Cauliflower Soup, Broccoli Spinach Soup, Zucchini Sabzi, Lauki Ki Sabji|Bottle Gourd Curry.

butternut squash stir fry with coconut

How to make Butternut Squash Thoran in Instant Pot

In a mixer grinder, add fresh shredded coconut, cumin seeds, green chilies, curry leaves (optional), and without adding water, grind to make a paste.

step to grind coconut with cumin and curry leaves collage

Press SAUTE on Instant Pot. Add oil to the pot. Once hot, add mustard seeds, let them splutter.

Next, add green chili, curry leaves, and asafoetida (hing). Saute for a few secs.

step to prepare the tempering collage

Add chopped onion and saute till onions turn light brown.

step to saute onions collage

Next, add diced butternut squash, turmeric powder, salt, water, and mix well. Deglaze the pot, make sure to scrape off any food particles if sticking to the pot.

step to add diced butternut squash collage

Close the lid on the pot. Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set the timer to 2 MINUTES.

When the instant pot beeps, Do a QUICK RELEASE (QR).

Remove lid away from you, add coconut cumin ground mixture, mix well and cook for 1-2 minutes. Adjust seasonings if required.

step to add coconut masala to cooked butternut squash collage

Butternut Squash Poriyal/Stir Fry with coconut recipe is ready, serve with hot rice, chapatis, roti & parathas.

butternut squash stir fry with coconut in instant pot insert with a wooden spoon

Stovetop Pot Method

  • Follow the same instructions as the Instant pot above in a stovetop pot/pan and cook butternut squash covered on medium-low heat. Stir occasionally in between for even cooking and you can sprinkle water if required while stirring.
  • Once the butternut squash becomes tender, add coconut cumin ground mixture, mix well and cook for 1-2 minutes. Adjust seasonings if required. Butternut squash Thoran or Stir Fry is ready, serve with hot rice, chapatis, roti & parathas.

What to serve with Butternut Squash Thoran?

Serve Butternut Squash Thoran with roti, chapati, or steamed rice.

Variations & Tips

  1. Try with other vegetables like beetroot, pumpkin, carrot, cabbage, or chayote squash (chow chow).
  2. You can also use frozen butternut squash for this recipe. I would recommend using Pressure Cook/Manual (High Pressure) mode for 0 minutes instead of 2 minutes for frozen veggies.
  3. You can skip onions for this Butternut squash Thoran recipe.
  4. Use any cooking oil if you dont have coconut oil.
  5. Do not overcook, let the veggies retain the crunchiness.

More Butternut Squash Recipes

  • Butternut Squash Soup
  • Butternut Squash Pasta
  • Butternut Squash Coconut Curry
  • Roasted Butternut Squash
  • Butternut Squash Paratha
  • Butternut Squash Dal

More Curry/Stir Fry Recipes

  • Cauliflower Coconut Curry
  • Navratan Korma
  • Zucchini Stir Fry
  • Lauki Ki Subji
  • Black Eye Pea Curry(Lobia curry)
  • Instant Pot Rajma Masala
Tried this recipe?Don’t forget to give a ★ rating below
instant pot butternut squash thoran in abowl with butternut squash and curry leaves piece on side

Butternut Squash Thoran

Bhavana Patil
Butternut Squash Thoran, also known as poriyal, is a South Indian stir fry recipe prepared with butternut squash, shallots, fresh coconut, and tempered with a few spices in Instant Pot Pressure Cooker or Stovetop
5 from 1 vote
Print Recipe Pin Recipe
Servings: 4
Calories : 121
Course: Main Course
Cuisine: South Indian
Diet: Keto, Vegan, Vegetarian
Method: Instant Pot/Pressure Cooker, Stovetop
Prep Time : 10 minutes
Cook Time : 10 minutes
Total Time : 20 minutes

Equipment

  • Instant Pot/Pressure Cooker

Ingredients
  

Measuring cup used 1 cup = 250 ml

  • 1 tablespoon coconut oil (or olive oil)
  • 1 teaspoon mustard seeds
  • 1 green chili finely chopped
  • 1 stalk curry leaves
  • 1 pinch asafetida (hing)
  • 1 medium onion finely chopped
  • 2 cups butternut squash diced into 1 inch pieces
  • ¼ teaspoon turmeric powder
  • salt adjust to taste
  • ½ cup water

To Grind:

  • ½ cup shredded coconut (fresh or frozen)
  • 1-2 green chilli
  • 1 teaspoon cumin (jeera) seeds
  • few curry leaves (optional)

Instructions
 

  • In a mixer grinder, add fresh shredded coconut, cumin seeds, green chilies, curry leaves (optional), and without adding water, grind to make a paste.
    step to grind coconut with cumin and curry leaves collage

Instant Pot Method:

  • Press SAUTE on Instant Pot. Add oil to the pot. Once hot, add mustard seeds, let them splutter.
  • Next, add green chili, curry leaves, and asafoetida (hing). Saute for a few secs.
    step to prepare the tempering collage
  • Add chopped onion and saute till onions turn light brown.
    step to saute onions collage
  • Next, add diced butternut squash, turmeric powder, salt, water, and mix well. Deglaze the pot, make sure to scrape off any food particles if sticking to the pot.
    step to add diced butternut squash collage
  • Close the lid on the pot. Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set the timer to 2 MINUTES.
  • When the instant pot beeps, Do a QUICK RELEASE (QR).
  • Remove lid away from you, add coconut cumin ground mixture, mix well and cook for 1-2 minutes. Adjust seasonings if required.
    step to add coconut masala to cooked butternut squash collage
  • Butternut Squash Poriyal or Stir Fry is ready, serve with hot rice ,chapatis, roti & parathas.
    butternut squash stir fry with coconut in instant pot insert with a wooden spoon

Stovetop Pot:

  • Follow the same instructions as the Instant pot above in a stovetop pot/pan and cook butternut squash covered on medium-low heat.
    Stir occasionally in between for even cooking and you can sprinkle water if required while stirring.
  • Once the butternut squash becomes tender, add coconut cumin ground mixture, mix well and cook for 1-2 minutes. Adjust seasonings if required.
    Butternut squash Thoran or Stir Fry is ready, serve with hot rice, chapatis, roti & parathas.

Notes

I have prepared this dish in my electric pressure cooker, Instant Pot DUO60 6 QT.

Variations & Tips

  1. Try with other vegetables like beetroot, pumpkin, carrot, cabbage, or chayote squash (chow chow).
  2. You can also use frozen butternut squash for this recipe. I would recommend using Pressure Cook/Manual (High Pressure) mode for 0 minutes instead of 2 minutes for frozen veggies.
  3. You can skip onions for this Butternut squash Thoran recipe.
  4. Use any cooking oil if you dont have coconut oil.
  5. Do not overcook, let the veggies retain the crunchiness.
 
Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

Nutrition

Calories: 121kcalCarbohydrates: 15gProtein: 2gFat: 7gSaturated Fat: 6gSodium: 83mgPotassium: 341mgFiber: 4gSugar: 4gVitamin A: 7468IUVitamin C: 30mgCalcium: 53mgIron: 1mg
Keyword butternut squash recipes, healthy, stir fry
Tried this recipe?Share your photo and tag @indianveggiedelight or #indianveggiedelight

Subscribe to my Youtube Channel for healthy & tasty video recipes. Looking for Instant Pot recipes, then check out my Instant Pot Recipes board on Pinterest.

More 40+ Delicious Curry Recipes

  • Kala Chana Recipe (Black Chickpeas Curry)
  • Broccoli Potato Stir Fry (Broccoli Aloo Sabzi)
  • Potato Moringa Leaves Stir Fry (Aloo Moringa)
  • Instant Pot Indian Curry Recipes
37 shares

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published.

Recipe Rating




Primary Sidebar

Hi There! Welcome to my blog! I’m Bhavana. Here you’ll find easy recipes for your Instant Pot, Kids Lunch Box ideas, Keto/LowCarb, Air-fryer recipes plus more wholesome, easy Vegetarian/Vegan Indian recipes that your family will love. More about me →

Popular Posts

  • Instant Pot Bisibelebath
  • The Best Avocado Pasta
  • Barbeque Nation Style Cajun Potatoes
  • Healthy Kids Lunch Box Recipes
  • Dominos Style Stuffed Cheesy Garlic Bread (Stuffed Garlic Bread Recipe)
  • Lauki Ki Sabzi (Bottle Gourd Curry)

Don’t miss a new recipe

  • About Me
  • PRIVACY POLICY

Copyright © 2023 Indian Veggie Delight on the Seasoned Pro Theme