Baked Thoran

Baked Thoran is a delightful Indian dish that brings together the flavors of fresh vegetables and aromatic spices, all baked to perfection for a healthy twist. This dairy-free recipe retains the traditional essence of Thoran while offering a unique baked texture that enhances its taste.

Ingredients

• Cabbage - 200 grams, finely shredded
• Carrot - 50 grams, grated
• Green beans - 50 grams, chopped
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Coconut - 50 grams, grated (fresh or desiccated)
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Curry leaves - 10 leaves, chopped
• Olive oil - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon

Steps

1. Preheat the oven to 180°C (350°F).
2. In a large bowl, combine the shredded cabbage, grated carrot, chopped green beans, chopped onion, minced garlic, grated ginger, and grated coconut.
3. Add turmeric powder, cumin seeds, mustard seeds, chopped curry leaves, olive oil, salt, black pepper, and lemon juice to the vegetable mixture. Mix well to combine all the ingredients.
4. Transfer the mixture to a baking dish and spread it evenly.
5. Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes.
6. After 30 minutes, remove the foil and bake for an additional 10-15 minutes, or until the vegetables are tender and slightly caramelized.
7. Remove from the oven, let it cool for a few minutes, and serve warm as a side dish or main course.

Nutrition

• Calories: 150
• Protein: 4 g
• Carbs: 25 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.15 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from fresh vegetables.

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