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Mixed Vegetable Thoran | healthy Mixed Vegetable Thoran for diabetics, heart, blood pressure |
Tarla Dalal
05 April, 2017
Table of Content
About Mixed Vegetable Thoran, Low Salt Recipe
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Ingredients
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Methods
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How to make Mixed Vegetable Thoran
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Nutrient values
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Mixed Vegetable Thoran | healthy Mixed Vegetable Thoran for diabetics, heart, blood pressure |
Mixed Vegetable Thoran is a traditional South Indian-style stir-fry that beautifully combines the freshness of carrots, french beans, green peas, and onions with aromatic spices. Cooked with minimal oil and loaded with fiber-rich vegetables, this dish is a powerhouse of nutrients. It’s lightly spiced with mustard seeds, urad dal, garlic, and red chillies, giving it a perfect balance of taste and health. Because it’s made without heavy gravies or deep frying, Mixed Vegetable Thoran is ideal for those managing diabetes, hypothyroidism, blood pressure, and heart health.
For diabetics, this dish works wonders due to its high fiber content and low glycemic load. Vegetables like carrots, beans, and green peas release energy slowly, preventing sudden spikes in blood sugar levels. The urad dal and mustard seeds add a small but valuable dose of protein, which further helps stabilize blood sugar. Cooking the vegetables lightly preserves their nutrients and ensures the natural sweetness of the veggies replaces the need for any unhealthy additives.
People with hypothyroidism also benefit from Mixed Vegetable Thoran because it includes nutrient-dense, low-calorie vegetables that help manage metabolism without overloading the system with refined carbs or fats. Ingredients like garlicand cumin seeds promote better digestion and help the body absorb nutrients efficiently. Moreover, coconut-freepreparation makes it lighter on the thyroid gland and easy to digest, an important aspect for those with slower metabolism.
For blood pressure control, this recipe is a great option because it uses very little salt and includes potassium-rich vegetables like carrots and peas, which naturally counterbalance sodium in the body. The use of mustard seeds and cumin also supports better circulation and blood vessel health, helping maintain normal pressure levels. Since it requires only 1 teaspoon of oil, it’s low in saturated fat—another plus for hypertensive individuals.
When it comes to heart health, Mixed Vegetable Thoran shines because it’s low in cholesterol and full of antioxidantsfrom vegetables and spices like turmeric (if added) and red chilli. The fiber helps lower bad cholesterol (LDL), while garlic acts as a natural blood thinner, improving overall heart function. Regular inclusion of such vegetable-based dishes supports artery health and reduces the risk of cardiovascular diseases.
Light, colorful, and full of flavor, Mixed Vegetable Thoran is not only a healthy side dish but also a comforting daily meal option. It pairs perfectly with brown rice, millets, or whole wheat chapatis for a complete, balanced plate. Rich in vitamins, minerals, fiber, and antioxidants, this dish proves that eating healthy for diabetes, hypothyroidism, heart, and blood pressure doesn’t mean compromising on taste. Simple to make and packed with goodness — it’s wellness on a plate! 🥕💚
Tags
Soaking Time
0
Preparation Time
15 Mins
Cooking Time
11 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
26 Mins
Makes
3 servings
Ingredients
for Mixed Vegetable Thoran
1/2 cup chopped onion
1/2 cup finely chopped carrot
1/2 cup finely chopped french beans
1/4 cup green peas
1 tsp oil
1/2 tsp mustard seeds ( rai / sarson)
1/4 tsp urad dal (split black lentils)
2 whole dry Kashmiri red chilli , broken into pieces
2 tsp crushed garlic (lehsun)
1/8 tsp salt
1/2 tsp roasted and crushed cumin seeds (jeera)
1/2 tsp chilli powder
Method
- Heat oil in a deep non-stick pan and add mustard seeds.
- When the seeds crackle, add the urad dal, dry red chillies and garlic and sauté on medium flame for 1 minute.
- Add the onions, carrot, french beans, green peas and salt and sauté on medium flame for 2 minutes.
- Add 2 tbsp of water and mix well. Cover it with a lid and cook on medium flame for 6 minutes, while stirring occasionally.
- Add the cumin seeds and chilli powder, mix well and cook on medium flame for 1 minute, while stirring occasionally.
- Serve hot.
Mixed Vegetable Thoran, Low Salt Recipe recipe with step by step photos
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To make the Mixed Vegetable Thoran | healthy Mixed Vegetable Thoran for diabetics, heart, blood pressure | Heat 1 tsp oil in a deep non-stick pan and add 1/2 tsp mustard seeds ( rai / sarson).
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When the seeds crackle, add the 1/4 tsp urad dal (split black lentils), 2 whole dry Kashmiri red chilli , broken into pieces and 2 tsp crushed garlic (lehsun) and sauté on medium flame for 1 minute.
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Add the 1/2 cup chopped onion, 1/2 cup finely chopped carrot, 1/2 cup finely chopped french beans, 1/4 cup green peas and 1/8 tsp salt and sauté on medium flame for 2 minutes.
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Add 2 tbsp. of water and mix well. Cover it with a lid and cook on medium flame for 6 minutes, while stirring occasionally.
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Add the 1/2 tsp roasted and crushed cumin seeds (jeera) and 1/2 tsp chilli powder, mix well and cook on medium flame for 1 minute, while stirring occasionally.
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Serve Mixed Vegetable Thoran | healthy Mixed Vegetable Thoran for diabetics, heart, blood pressure | hot.
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Nutrient values (Abbrv)per plate
| Energy | 55 cal |
| Protein | 1.7 g |
| Carbohydrates | 8 g |
| Fiber | 2.6 g |
| Fat | 1.8 g |
| Cholesterol | 0 mg |
| Sodium | 141 mg |
Click here to view Calories for Mixed Vegetable Thoran, Low Salt Recipe
The Nutrient info is complete
Vineetha
July 10, 2013, 5:20 p.m.
Hi, This sounds great and I will try it However the term thoran in malayalam refers to those dry veg dishes to which grated coconut is added at the end. I thought you might like to know.
Tarla Dalal
July 10, 2013, 5:20 p.m.
Hi Vineetha, Thanks for sharing your views. We are aware that thoran has lots of coconut, but since this recipe is made for those suffering from high blood pressure, we have avoided the coconut.
Nisha
April 6, 2011, 2:49 p.m.
True South Indian flavours in this subzi can be experienced. Made with less salt, but quite pleasing in taste. Do try it.
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