Recipes · Indian · Side Dishes
Thoran
One serving has 200 kcal and 3 g protein, and at least a fifth of a woman's daily need of vitamin K (102%), vitamin C (71%) and manganese (40%). Ready in 13 minutes.
- Preparation: 5 min
- Cooking: 8 min
- Makes: 1 serving (161 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
- Contains: mustard
Ingredients
- 120 g Cabbage, green, raw
- 25 g Coconut, fresh
- 8 g Coconut oil
- 0.5 g Mustard seeds
- 3 g Chili peppers, green, raw
- 0.3 g Turmeric
- 3 g Garlic, raw
- 0.3 g Bay leaves
- 1 g Salt
Method
- Shred the cabbage finely.
- Heat the coconut oil in a pan and sizzle the mustard seeds until they pop, then add the curry leaves, chopped green chili and crushed garlic, and fry for 30 seconds.
- Add the shredded cabbage, turmeric and salt, and stir-fry over medium-high heat for 5-6 minutes until just tender but still bright.
- Stir in the grated coconut and cook for 2 more minutes, tossing well, until everything is combined.
- Serve warm as a side dish with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 200 kcal | 9% |
| Carbohydrates | 12.6 g | |
| Water | 127 mL | |
| Fiber | 5.6 g | 19% |
| Protein | 2.8 g | 6% |
| Tryptophan | 0.03 g | |
| Threonine | 0.08 g | |
| Isoleucine | 0.08 g | |
| Leucine | 0.14 g | |
| Lysine | 0.11 g | |
| Methionine | 0.04 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.1 g | |
| Tyrosine | 0.06 g | |
| Valine | 0.12 g | |
| Histidine | 0.06 g | |
| Fat | 16.6 g | |
| Monounsaturated | 1 g | |
| Polyunsaturated | 0.32 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.29 g | |
| Saturated | 14.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 62.1 mg | 6% |
| Copper | 0.15 mg | 17% |
| Iron | 1.6 mg | 9% |
| Magnesium | 26.7 mg | 9% |
| Manganese | 0.72 mg | 40% |
| Phosphorus | 70.8 mg | 10% |
| Potassium | 327 mg | 7% |
| Selenium | 4.4 µg | 8% |
| Sodium | 415 mg | |
| Zinc | 0.59 mg | 7% |
| Thiamin (vitamin B1) | 0.1 mg | 9% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 0.5 mg | 4% |
| Pantothenic acid (vitamin B5) | 0.35 mg | 7% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 60.3 µg | 15% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 17.7 mg | 4% |
| Vitamin A | 8.7 µg | 1% |
| Vitamin C | 53.1 mg | 71% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.31 mg | 2% |
| Vitamin K | 91.8 µg | 102% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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