Butternut Squash Thoran also known as Poriyal is a South Indian stir fry recipe prepared with butternut squash ,shallots ,fresh coconut and tempered with few spices in Instant Pot Pressure Cooker or Stove Top.This stir fry goes best with rice and rasam and is keto, vegan and gluten free.
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, beets.
Other Poriyal recipes from my blog are
IS BUTTERNUT SQUASH KETO FRIENDLY?
Butternut Squash can definitely be eaten on a keto diet but should be limited. 1 cup of butternut squash is about 13g net carbs which makes it a fairly high carb vegetable option. However, pair it with other low-carb vegetables like cauliflower to make it work for a keto–friendly diet.
Other Butternut squash recipes from my blog to try are Butternut squash Soup, Butternut squash pasta ,Butternut Squash Paratha.
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.
WHAT TO SERVE WITH BUTTERNUT SQUASH THORAN?
Butternut Squash Thoran can be served with roti, chapati or steamed rice.
HOW TO MAKE BUTTERNUT SQUASH THORAN IN INSTANT POT STEP BY STEP
In a mixer grinder, add fresh shredded coconut, cumin seeds ,green chillies ,curry leaves(optional) and without adding water grind to make a paste .
Press SAUTE on Instant Pot. Add oil in to the POT.Once hot, add mustard seeds,let them splutter.
Next add green chili ,curry leaves and asafetida(hing). Saute for few secs.
Add chopped onion and saute till onions turn light brown in color.
Next add diced butternut squash, turmeric powder, salt, water and mix well.Deglaze the pot, make sure to scrap of any food particles if sticking to the pot.
Close the lid on the pot, and turn pressure valve to SEALING position.
Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set 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/Stir Fry with coconut recipe is ready, serve with hot rice ,chapatis, roti & parathas.
STOVE TOP METHOD:
1.Follow the same instructions as Instant pot above in a stove top 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.
2.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.
VARIATIONS & TIPS FOR BUTTERNUT SQUASH THORAN
- 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 minute 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 over cook, let the veggies retain the crunchiness.
YOU CAN ALSO TRY OTHER CURRY/STIR FRY LIKE
Black Eye Pea Curry(Lobia curry)
BUTTERNUT SQUASH THORAN RECIPE CARD
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Butternut Squash Thoran
Ingredients
Measuring cup used 1 cup = 250 ml
- 1 tablespoon coconut oil (or olive oil)
- 1 teaspoon mustard seeds
- 1 green chilli ,finely chopped
- 1 stalk curry leaves
- 1 pinch asafetida (hing)
- 1 medium onion, finely chopped
- 2 cups butternut squash ,diced into 1 inch pieces
- 1/4 teaspoon turmeric powder
- salt to taste
- 1/2 cup water
TO GRIND:
- 1/2 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 chillies ,curry leaves(optional) and without adding water grind to make a paste .
INSTANT POT METHOD:
- Press SAUTE on Instant Pot. Add oil in to the POT.Once hot, add mustard seeds,let them splutter.
- Next add green chili ,curry leaves and asafetida(hing). Saute for few secs.
- Add chopped onion and saute till onions turn light brown in color.
- Next add diced butternut squash, turmeric powder, salt, water and mix well.Deglaze the pot, make sure to scrap of any food particles if sticking to the pot.
- Close the lid on the pot, and turn pressure valve to SEALING position.
- Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set 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 another minute or two.Adjust seasonings if required.
- Butternut Squash Poriyal or Stir Fry is ready, serve with hot rice ,chapatis, roti & parathas.
STOVE TOP POT:
- Follow the same instructions as Instant pot above in a stove top 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
VARIATIONS & TIPS FOR BUTTERNUT SQUASH THORAN
- 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 minute 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 over cook, let the veggies retain the crunchiness.
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