Butternut Squash Thoran

5 from 1 vote

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

Course Main Course

Cuisine South Indian

Keyword butternut squash recipes, healthy, stir fry

Diet Keto, Vegan, Vegetarian

Method Instant Pot/Pressure Cooker, Stovetop

Prep Time 10

Cook Time 10

Total Time 20

Servings

Calories 121kcal

Author Bhavana Patil

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.

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

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

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.

Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

Nutrition