If you’re looking for a protein-packed, nutritious, and flavorful dish, Muthira Thoran, or Horse Gram Stir-fry, is a great choice. Horse gram (Muthira) is a versatile legume that is not only delicious but also packed with health benefits. Traditionally, it’s known for being rich in iron, protein, and fiber, making it a staple in many Indian households, especially in South India.
Thoran is a common side dish in Kerala, typically made with vegetables, grated coconut, and a simple seasoning of mustard seeds, curry leaves, and red chilies. The addition of horse gram adds a hearty element, turning this humble dish into a nutritious powerhouse. Muthira Thoran can be enjoyed with rice and vegetables, offering a perfect balance of flavor and texture.
Muthira Thoran
Ingredients
- 1 cup Horsegram (Muthira)
- 1/2 cup freshly grated or desiccated coconut
- 1 shallot
- 1 green chili (optional)
- 4-5 curry leaves
For Seasoning:
- 1 tbsp coconut oil
- 1/2 tsp mustard seeds
- 1 sprig curry leaves
- 1 dried red chili
Instructions
- Dry Roast the Horse Gram: Heat a pan over medium heat. Dry roast the horse gram for 2-3 minutes until it becomes aromatic and you hear it spluttering. Allow it to cool.
- Cook the Horse Gram: Rinse the roasted horse gram. Pressure cook it with a pinch of salt for about 4-5 whistles or cook it in a pot until tender. Drain any excess water and set aside.
- Prepare Coconut Mixture: Crush the grated coconut, shallot, green chili, and curry leaves together. Make sure not to grind into a fine paste. The shallot and green chili should be just crushed enough to release their flavors.
- Temper the Spices: Heat the coconut oil in a skillet over medium heat. Add mustard seeds and let them splutter. Toss in the dried red chili and curry leaves, and sauté until the curry leaves become crispy.
- Combine Everything: Add the cooked horse gram to the skillet, along with turmeric and salt. Add the crushed coconut mixture to the skillet and mix thoroughly. Let it cook for 2 minutes so the flavors can meld together. Turn off the heat.
- Serve: Enjoy this warm, hearty Muthira Thoran with steamed rice, or pair it with your favorite curries and side dishes for a complete meal.
Nutrition Information:
Yield: 4 servings as side dish Serving Size: 1/4 cupAmount Per Serving: Calories: 120Saturated Fat: <0.5gCarbohydrates: 20gFiber: 5gSugar: 2gProtein: 8g
Why add Muthira Thoran to your diet?
According to HealthLine Horse gram is a nutrient-rich legume known for its numerous health benefits. It is high in protein, fiber, iron, phosphorus, and vitamin C, which support overall health. Its high fiber and protein content can aid in weight management and appetite control. Additionally, horse gram may contribute to heart health by reducing cholesterol and inflammation, potentially lowering the risk of heart disease. Traditionally, it has been used to treat various conditions such as fever, infections, hemorrhoids, and kidney stones.
Give Muthira Thoran a try and enjoy its delicious blend of flavors and health benefits! It’s easy to make and packed with nutrition. Once you’ve made your dish, snap a picture and share it on Instagram and tag us @Platefullofyumm! I’d love to see your version and hear how it turned out!