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.
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
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.
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.
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.
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/Stir Fry with coconut recipe is ready, serve with hot rice, chapatis, roti & parathas.
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
- 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.
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
Butternut Squash Thoran
Equipment
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.
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.
- 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 or Stir Fry is ready, serve with hot rice ,chapatis, roti & 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 or Stir Fry is ready, serve with hot rice, chapatis, roti & parathas.
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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