Not every traditional dish needs to stay frozen in time. In fact, I have found every dish quite adaptable. Long before “superfoods” became a thing, our kitchens already followed a simple rule: cook what grows, and cook it well. Growing up, thorans were everyday food. They weren’t labelled healthy. They weren’t trendy. Yet, they showed up faithfully on our plates—lightly cooked vegetables, tempered gently, finished with coconut. Because of that, they nourished us without overwhelming the meal.
Over time, living in a different country and being introduced to a new variety of local ingredients, I realized that I don’t need to sacrifice my tastebuds. I can adapt my favourite dishes to include the native produce of the place I live. Thoran is a forgiving dish—you can make it with almost any vegetable, as long as you respect the vegetable first.
That’s where kale needs a little extra attention.
Unlike cabbage or beans, kale has thick veins and a tougher structure. However, when you take a minute to massage it with oil and salt, something magical happens. The leaves soften, turn vibrant green, and lose their raw toughness. As a result, they cook quickly, absorb flavour better.
Thoran is a side dish that balances a meal with heavier curries and rice-based meals. They added texture, fibre, and freshness. This kale thoran does exactly that. It feels familiar, yet fresh. And honestly? It tastes especially good with curd rice—cool, creamy, and comforting. You must try this combination !
How to Prepare Kale for Thoran
First, wash and dry the kale thoroughly.
Then, remove and discard the thick central veins and stems. These do not soften easily.
Next, finely chop the leaves and transfer them to a bowl.
Drizzle 1–2 teaspoons of oil, add a pinch of salt, and massage the leaves for 1–2 minutes.
As you massage, the kale softens and turns a deeper green. This step ensures quick cooking and better flavour absorption.
Kale Thoran
A simple Kerala-style stir-fry using kale, coconut, and gentle tempering—light, nourishing, and perfect with rice.
Ingredients
For the kale
- 1 bunch kale, veins removed and finely chopped
- 1–2 tsp oil
- A pinch of salt
For tempering
- 1½ tsp coconut oil
- ½ tsp black mustard seeds
- 2 dried red chillies, broken
- 1 sprig curry leaves
For the coconut mixture
- ½ cup freshly grated coconut
- 2 small shallots
- 1–2 green chillies (adjust to taste)
Instructions
- First, coarsely crush the grated coconut, shallots, and green chillies. Set aside.
- Heat coconut oil in a pan over medium heat.
- Once hot, add mustard seeds and allow them to splutter. Then add dried red chillies and curry leaves.
- Lower the flame and immediately add the softened kale. Stir-fry gently for 2 minutes on low heat.
- Next, add the coconut mixture and mix well. Cover and cook for 1 more minute, then switch off the heat.
Nutrition Information:
Yield: 6 Serving Size: 1/2 cupAmount Per Serving: Calories: 75 kCalTotal Fat: 4gSaturated Fat: 3gSodium: 80mgCarbohydrates: 6gFiber: 3gProtein: 2g
Nutritional values are approximate and may vary based on the ingredient brands, coconut quantity and oil used
Serving Suggestions
Serve with steamed rice and any mild curry.
However, my favourite way to enjoy this is as a side for curd rice—simple, soothing, and deeply satisfying.
Health Benefits of Kale Thoran
Kale is rich in fibre, vitamin K, vitamin C, and antioxidants, which support gut health and reduce inflammation. According to Healthline, lightly cooked greens improve nutrient absorption while remaining gentle on digestion.
Additionally, coconut provides healthy fats that help absorb fat-soluble vitamins. Because this dish uses minimal oil and short cooking time, it retains both flavour and nutrients.
If you’re someone like me who wasn’t used to kale and wondered how to incorporate it, this is the perfect recipe.
If you try this kale thoran, let me know how you served it!
Save this recipe, share it with someone who thinks kale is boring, and don’t forget to explore other thoran recipes on Plateful of Yum that prove simple food can still be deeply satisfying.
