Allergens in Cheera Thoran: mustard.
Ingredients
Quantities for 4.
- 500g with tender stems, washed and chopped fine Amaranth Greensred or green cheera both work
- 3/4 cup grated, fresh Coconut
- 6, thinly sliced Shallot
- 3 cloves Garlic
- 2, chopped Green Chilli
- 1/2 tsp Cumin Seeds
- 1/2 tsp Turmeric
- 1 tsp Mustard Seeds
- 2, broken Dried Red Chilli
- 1 sprig Curry Leaves
- 2 tbsp Coconut Oil
- 3/4 tsp, or to taste Salt
Cookware
stovetop, kadhai
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Wash the greens in three changes of water. Amaranth holds grit at the stem joints.
- Chop the greens and stems finely and let them drain in a colander for 10 minutes; wet greens steam into a puddle.
- Crush the coconut, garlic, green chilli, cumin and turmeric together roughly before you start. That mix is the thoran.
Method
- Pound the coconut, garlic, green chilli, cumin seeds and turmeric together to a coarse, fragrant crumble. Do not make it a paste.Coarse is correct. A smooth paste turns the thoran pasty instead of dry and flaky.
- Heat the coconut oil in a wide kadhai over medium-high and crackle the mustard seeds until they pop, about 30 seconds.
- Add the dried red chillies and curry leaves and let them sizzle for 10 seconds.
- Add the sliced shallots and fry 3-4 minutes until soft and just turning gold at the edges.
- Tip in the chopped greens and the salt, raise the heat, and toss for 2 minutes until they collapse to a third of their volume.Use your widest pan and high heat. Crowded greens release water and boil rather than fry.
- Cook uncovered 4-5 minutes, tossing occasionally, until the water the greens threw off has completely evaporated and the pan looks dry.Do not cover the pan at any point. The whole point of a thoran is dryness.
- Scatter over the coconut mixture and toss through for 3 minutes until the coconut is heated and smells toasty.
- Taste for salt, take off the heat and serve warm alongside rice.
Storage
Keeps 2 days refrigerated. Reheat in a dry pan over high heat for 2 minutes; the microwave makes it soggy.
Nutrition Medium estimate
One serving of Cheera Thoran (155 g) is about 153 calories, or 99 calories per 100 g.
Low protein: 4 g a serving, 11% of the calories
| Per serving155 g | Per 100 g | |
|---|---|---|
| Calories | 153 kcal | 99 kcal |
| Protein | 4.1 g | 3 g |
| Carbohydrate | 9.0 g | 6 g |
| of which sugars | 1.1 g | 1 g |
| Fibre | 1.7 g | 1 g |
| Fat | 12.5 g | 8 g |
| of which saturated | 10.2 g | 7 g |
| of which unsaturated | 1.3 g | 1 g |
Ingredients given to taste count as zero, so the real figures run a little higher. Nearest database match used for curry leaves. Estimated from raw ingredients using USDA FoodData Central.
More like this: Quick Indian recipes (30 min) · Vegan Indian recipes · Vegetarian Indian recipes · Gluten-free Indian recipes · Dairy-free Indian recipes · Kerala recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.