Butternut Squash Thoran, also known as poriyal, is a South Indian stir-fry made with butternut squash, shallots, fresh coconut, and tempered with a few spices. This dish can be prepared in an Instant Pot or on the stovetop and pairs wonderfully with rice and rasam. It's keto, vegan, and gluten-free, making it a healthy and flavorful option.
Thoran, also known as poriyal, is a traditional dry stir-fry dish from Kerala, a state in South India. It is typically made with vegetables like cabbage, pumpkin, green beans, carrots, or even beets, and is cooked with a tempering of mustard seeds, curry leaves, spices, and fresh coconut. Check out my broccoli poriyal, carrot beans poriyal, and zucchini poriyal recipes.
Today, I am sharing a healthy butternut squash thoran recipe, that can served as a side dish with steamed rice and dal or other curries. The key characteristic of thoran is that it's a quick stir-fry, and it emphasizes the natural flavor of the vegetables while adding a hint of spiciness and aromatic flavors from the tempering.
How to Make Butternut Squash Thoran in Instant Pot
In a mixer grinder, add ½ cup fresh shredded coconut, 1 teaspoon cumin seeds, 1-2 green chilies, 1 stalk of curry leaves (optional), and without adding water, grind to make a paste.
Press SAUTE on Instant Pot. Add 1 tablespoon oil to the pot. Once hot, add 1 teaspoon mustard seeds, and let them splutter.
Next, add 1 green chili (chopped), 1 stalk curry leaves, and 1 pinch of asafoetida (hing). Saute for a few seconds.
Add 1 medium chopped onion and saute till onions turn light brown.
Next, add 2 cups of diced butternut squash (diced into 1-inch pieces), ¼ teaspoon turmeric powder, salt, ½ cup water, and mix well. Deglaze the pot, and make sure to scrape off any food particles if they are sticking to the pot.
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 the lid away from you, add coconut cumin ground mixture, mix well, and cook for 1-2 minutes. Adjust seasonings if required.
The butternut squash poriyal with coconut recipe is ready, serve with hot rice, chapatis, roti, and parathas.
Stovetop Pot Method
- Follow the same instructions as the Instant Pot. In a stovetop pot, cook the butternut squash covered over medium-low heat. Stir occasionally for even cooking, and add a little water if needed while stirring.
- Once the butternut squash becomes tender, add the coconut cumin ground mixture, mix well, and cook for 1-2 minutes. Adjust seasonings if required. Butternut squash thoran is ready.
What to Serve with Butternut Squash Thoran?
Serve Butternut squash thoran as a side dish with roti, chapati, or steamed rice, and tomato rasam.
Variations & Tips
- Try the same recipe with other vegetables like beetroot, pumpkin, carrot, cabbage, or chayote squash (chow chow).
- 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.
- You can skip onions for a no-onion Butternut squash thoran version.
- Do not overcook, let the veggies retain the crunchiness.
More Stir Fry Recipes
Butternut Squash Thoran (South Indian)
Equipment
Ingredients
- 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.
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 seconds.
- Add chopped onion and saute till onions turn light brown.
- 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.
- 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.
- Butternut Squash Poriyal is ready, serve with hot rice, chapatis, roti and parathas.
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 is ready.
Notes
Variations & Tips
- Try with other vegetables like beetroot, pumpkin, carrot, cabbage, or chayote squash (chow chow).
- 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.
- You can skip onions for this Butternut squash Thoran recipe.
- Use any cooking oil if you dont have coconut oil.
- Do not overcook, let the veggies retain the crunchiness.
Nutrition
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