CHENA THORAN/UPPERI - STIR-FRIED ELEPHANT YAM

• Cabbage Thoran
• Cabbage, Carrot & Beans Thoran
• Achinga Payar/Long Beans Thoran 
• Cheera/Spinach Thoran 
• Beetroot Thoran/Poriyal 
• Vendakka/Okra Thoran
• Pavakka/Bitter Gourd Thoran
• Cheru Payar Parippu/Yellow Moong Thoran
• Cheru Payar/Green Moong Thoran
• Kovakka/Ivy Gourd Thoran
• Padavalanga/Snake Gourd Thoran 
• Mathanga/Yellow Pumpkin Thoran 
• Vazhakoombu/Plantain Flower Thoran 
• Chena Thoran/Chena Upperi

HOW TO MAKE CHENA THORAN/UPPERI

KERALA STYLE ELEPHANT FOOT YAM STIR-FRY

INGREDIENTS :

For Tempering :

METHOD :

• Clean, Peel & wash the Elephant Yam.
• Chop the Elephant Yam into small cubes and soak it in salted water for few minutes.
• Add chopped Elephant Yam/Chena along with Turmeric Powder, a dash of Salt & a pinch of Sugar.
• Pour in 1/2 Cup of Water and cook until the vegetable turns soft.
• Do not overcook, it shouldn't turn mushy.
• Meanwhile, finely chop Shallots, Green Chillies & Garlic.
• Heat Oil in a pan, splutter Mustard Seeds, Bengal Gram/Urad Dhal and Curry Leaves.
• Add finely chopped Shallots, Green Chillies, Garlic and saute until shallots turn translucent.
• Add the cooked Elephant Yam/Chena and give a quick stir.
• Add in grated Coconut and mix well.
• Cook for a while on a low flame.
• Switch off the flame and serve Elephant Yam/Chena Thoran/Upperi hot with steamed White Rice or Kerala Rose Matta Rice.
• Can be served along with any Curry fo your choice and Rice, it goes well as a side dish with Moru Curry/Moru Kachiyathu/Pulissery, Rasam etc.,
• Can serve this Chena Thoran/Upperi as one side dish in the long list of Sadhya Items.

NOTES :

• I have pre-cooked the Elephant Yams in a Sauce Pan before adding it along with the seasonings.
• Alternatively can pre-cook the vegetable in a Pressure Cooker for a whistle.
• Some do not add Onions & Garlic while cooking for a Sadhya.
• Adding Garlic is truly optional.
• I have used Coconut Oil in the recipe, can use any other vegetable oil.

MATHANGA THORAN/UPPERI - PUMPKIN STIR FRY

• Cabbage Thoran
• Carrot Thoran
• Cabbage, Carrot & Beans Thoran
• Achinga Payar/Long Beans Thoran 
• Cheera/Spinach Thoran 
• Beetroot Thoran/Poriyal 
• Vendakka/Okra Thoran
• Pavakka/Bitter Gourd Thoran
• Cheru Payar Parippu/Yellow Moong Thoran
• Cheru Payar/Green Moong Thoran
• Kovakka/Ivy Gourd Thoran
• Padavalanga/Snake Gourd Thoran 
• Mathanga/Yellow Pumpkin Thoran

HOW TO COOK MATHANGA THORAN/UPPERI - PUMPKIN STIR FRY

INGREDIENTS :

For Tempering :

METHOD :

• Cut through the Wedges, Clean & Peel the Yellow Pumpkin.
• Remove & discard the centre portion with the seeds.
• Chop the Yellow Pumpkin into small Cubes.
• Finely chop Shallots, Green Chillies & Garlic.
• Heat Oil in a pan, splutter Mustard Seeds and Curry Leaves.
• Add finely chopped Shallots, Green Chillies, Garlic and saute until shallots turn translucent.
• Add Turmeric Powder & give a quick stir on a low flame.
• Add chopped Yellow Pumpkin along with a dash of Salt & a pinch of Sugar.
• Cover and cook briefly.
• Add in grated Coconut and mix well.
• Cook for a while on a low flame.

NOTES :

• Some do not add Onions & Garlic while cooking for a Sadhya.
• Adding Garlic is truly optional.
• I have used Coconut Oil in the recipe, can use any other vegetable oil. 

VAZHAKOOMBU THORAN/UPPERI - VAZHAPOO PORIYAL

• Cabbage Thoran
• Cabbage, Carrot & Beans Thoran
• Achinga Payar/Long Beans Thoran 
• Cheera/Spinach Thoran 
• Beetroot Thoran/Poriyal 
• Vendakka/Okra Thoran
• Pavakka/Bitter Gourd Thoran
• Cheru Payar Parippu/Yellow Moong Thoran
• Cheru Payar/Green Moong Thoran
• Padavalanga/Snake Gourd Thoran 
• Mathanga/Yellow Pumpkin Thoran 
• Vazhakoombu/Vazhapoo Thoran 
• Kovakka/Ivy Gourd Thoran

HOW TO MAKE  VAZHAKOOMBU THORAN/UPPERI - VAZHAPOO PORIYAL

VAZHAKOOMBU THORAN/UPPERI - VAZHAPOO PORIYAL

INGREDIENTS :

For Tempering :

METHOD :

• Clean the Banana Blossoms, finely chop them and soak it in acidic water. 
• Drain and squeeze out the excess water from finely chopped Banana Blossoms
• Finely chop Shallots, Green Chillies & Garlic.
• Heat Oil in a pan, splutter Mustard Seeds, Bengal Gram/Urad Dhal and Curry Leaves.
• Add finely chopped Shallots, Green Chillies, Garlic and saute until Shallots turn translucent.
• Add in the Turmeric  Powder and give a quick stir, fry this on a very low flame for few minutes.
• Add chopped Plantain Flower/Banana Blossom along with a dash of Salt & a pinch of Sugar.
• Cover and cook briefly.
• Add in grated Coconut and mix well.
• Cook for a while on a low flame.
• Vazhakoombu Thoran/Vazhaipoo Poriyal can be served as a side dish for Rice.

NOTES :

• Some do not add Onions & Garlic while cooking for a Sadhya.
• Adding Garlic is truly optional.
• I have used Coconut Oil in the recipe, can use any other vegetable oil. 

CARROT THORAN/UPPERI

• Cabbage Thoran
• Cabbage, Carrot & Beans Thoran
• Achinga Payar/Long Beans Thoran 
• Cheera/Spinach Thoran 
• Beetroot Thoran/Poriyal 
• Vendakka/Okra Thoran
• Pavakka/Bitter Gourd Thoran
• Cheru Payar Parippu/Yellow Moong Thoran
• Cheru Payar/Green Moong Thoran
• Kovakka/Ivy Gourd Thoran
• Padavalanga/Snake Gourd Thoran 
• Mathanga/Yellow Pumpkin Thoran

INGREDIENTS :

For Tempering :

METHOD :

• Clean, Peel and finely chop the Carrot.
• Finely chop Shallots, Green Chillies & Garlic.
• Heat Oil in a pan, splutter Mustard Seeds, Bengal Gram/Urad Dhal and Curry Leaves.
• Add finely chopped Shallots, Green Chillies, Garlic and saute until shallots turn translucent.
• Add chopped Carrots along with a dash of Salt & a pinch of Sugar.
• Cover and cook briefly.
• Add in grated Coconut and mix well.
• Cook for a while on a low flame.

NOTES :

• Can add a pinch of Turmeric if preferred.
• Some do not add Onions & Garlic while cooking for a Sadhya.
• Adding Garlic is truly optional.
• I have used Coconut Oil in the recipe, can use any other vegetable oil. 

Health Benefits of Avarakka (Broad Beans/Flat Beans)

    Avarakkai or the Indian Broad Beans are a type of vegetable which belongs to Beans family. It is also called as Flat Beans. It is a good source of Protein, Fibre, Potassium, Iron, Vitamin A, B, C & K. Avarakkai is a Bean like vegetable, green coloured, tender with small seeds. Avarakka is not just tasty but also highly nutritious. Here’s why you should add it to your diet:

• Aids in weight loss (low in calories!) 
• Strengthens bones and hair 
• Supports heart health 
• Helps reduce blood cholesterol 
• Improves digestion and relieves constipation 
• Boosts immunity 
• Provides relief from osteoarthritis 
• Helps regulate blood sugar levels, reducing the risk of diabetes

   

  For More Delicious Recipes from God’s Own Country - Kerala, Click Here and Taste the Tradition! 
  

Avarakka Upperi Recipe Details:

• Cuisine - Kerala (South India) 
• Course - Side Dish
• Spice Level - Moderate
• Difficulty - Easy
• Serves - 3-4
• Author - SM

Time Estimate:

• Preparation Time - 5 -10 Minutes
• Cooking Time - 15-20 Minutes

How to Make Avarakka Upperi | Kerala-Style Broad Beans Stir-Fry with Coconut

Amma’s Avarakka Upperi – A Traditional Kerala-style stir-fry!

Ingredients

For Avarakka Upperi:

• 2 Cups Avarakka (Broad Beans)
• 1 Tablespoon Coconut Oil
• 1 Teaspoon Mustard Seeds
• 1 Sprig Curry Leaves
• 1/4 Teaspoon Turmeric Powder
• Salt to taste
• A pinch of Sugar (optional)

To Grind:

• 1/4 Cup Grated Coconut
• 1-2 Garlic Cloves
• 2 Dry Red Chillies
• A pinch of Cumin Seeds

To Drizzle:

• 1 Teaspoon Coconut Oil

Method - Step-by-step Guide on How to make Avarakka Upperi: 

Grinding

• Start by preparing the coconut spice mix. Coarsely grind the grated coconut, garlic cloves, dry red chillies, and cumin seeds until well combined.

Cooking Upperi

• Heat 1 tablespoon of coconut oil in a pan. Once hot, splutter mustard seeds and curry leaves to create an aromatic tempering.

Adding Avarakka(Broad Beans)

• Add the chopped Avarakka (Broad Beans) to the pan along with turmeric powder, salt, and a pinch of sugar (optional). Stir well to coat the beans with the spices.

Incorporating Coconut Mix

• Add the coarsely ground coconut mixture to the pan and mix it thoroughly with the beans.

Simmering

• Pour a little water into the pan, cover, and cook on low heat until the Avarakka becomes tender and absorbs all the flavours. Stir occasionally to prevent burning.

Finishing Touches

• Once the vegetable is fully cooked, switch off the flame. Drizzle 1 teaspoon of coconut oil on top for an authentic Kerala touch.

Infusing Flavours

• Cover the pan for a few minutes to allow the flavours to infuse. Serve hot with rice and curry!

Serving Suggestions

• Serve Avarakka Upperi as a side dish with Kerala Matta Rice and Sambar. 
• Perfect for Kerala Sadhya or Virundhu spreads. 
• Pairs beautifully with Kanji (Rice Gruel) for a comforting meal.

Avarakka - Borad Beans/Flat Beans

Pro Tips & Notes for the Best Avarakka Upperi

• You can use Long Beans, French Beans, or Bitter Gourd instead of Avarakka. 
• Finely chopping the vegetables enhances the texture, but you can adjust the size based on preference. 
• Using coconut oil is highly recommended for an authentic Kerala flavour. 
• A pinch of sugar helps retain the bright green colour of the beans but is optional.

More Recipes from Amma & Achan's Repertoire!

• Varutharacha Sambar – Amma’s Signature Recipe
• Achante Erachi Curry – A Family Classic
• Paal Kanji - Amma's Comfort Food
• Aravana Payasam - A Divine Dessert

Fresh Kovakka (Ivy Gourd) – Perfect for a Traditional Kerala Thoran

Kovakka Thoran Recipe – Delicious Kerala Style Ivy Gourd Stir Fry

Ingredients for Kovakka Thoran:

• 2 Cups Ivy Gourd (Kovakka)
• 4–5 Shallots, finely chopped
• 2-3 Garlic cloves, crushed
• 2 Green Chillies, sliced
• ½ teaspoon Cumin Seeds
• ¼ teaspoon Turmeric Powder
  
• ¼ cup Grated Coconut
• Salt, to taste
• Sugar, a Pinch
  

For Tempering:

• 1 Tablespoon Coconut Oil
• ½ teaspoon Mustard Seeds
• 1 sprig Curry Leaves
• 1/4 Teaspoon Bengal Gram Dhal (Optional)
  

Method - Step-by-step guide on How to make Kovakka Thoran:

Prepare the Ivy Gourd (Kovakka)

• Begin by thoroughly cleaning the Ivy Gourd (Kovakka). Wash and trim the ends, then finely chop the vegetable. Set it aside.

Chop Aromatics

• Finely chop the shallots, green chillies, and garlic. This combination will add a lovely aroma and flavour to the dish.

Temper the Spices

• Heat a pan with coconut oil (or your preferred vegetable oil). Once hot, add mustard seeds and allow them to splutter. Follow with Bengal gram (or urad dhal) and curry leaves for that authentic Kerala flavour.

Sauté Aromatics 

• Now, toss in the chopped shallots, green chillies, and garlic. Sauté until the shallots become translucent, which helps build a fragrant base for the thoran.

Cook the Ivy Gourd

• Add the finely chopped Ivy Gourd (Kovakka) along with a pinch of salt and a dash of sugar. Stir well, cover the pan, and cook briefly until the gourd becomes tender. 
• This step ensures that the Ivy Gourd absorbs the flavours perfectly.

Finish with Coconut

• Once the Ivy Gourd is cooked, add grated coconut to the pan and mix it thoroughly. 
• Cook for a few minutes on low heat to allow the coconut to blend with the gourd and spices.

Serve and Enjoy

• Kovakka Thoran is ready! Serve it hot with steamed rice and curry, or as a side dish in your next Kerala Sadhya (traditional feast).

Cooking Tips and Notes for Kovakka Thoran

• Add Turmeric (Optional): Some people prefer adding a pinch of turmeric for extra colour and flavour.
• No Onion-Garlic for Sadhya: Traditional Sadhya recipes sometimes omit onions and garlic, so feel free to skip these if you're making this for a feast.
• Oil Preferences: While I’ve used coconut oil for an authentic taste, you can substitute it with any vegetable oil of your choice.

Looking for more authentic Kerala Thoran recipes? Explore Essence of Life - Food for a wide range of Thoran Recipes.

• Cabbage Thoran
• Cabbage, Carrot & Beans Thoran
• Achinga Payar/Long Beans Thoran 
• Carrot Thoran/Upperi
  
• Cheera/Spinach Thoran 
• Beetroot Thoran/Poriyal 
• Vendakka/Okra Thoran
• Pavakka/Bitter Gourd Thoran
• Cheru Payar Parippu/Yellow Moong Thoran
• Cheru Payar/Green Moong Thoran
• Kovakka/Ivy Gourd Thoran
• Padavalanga/Snake Gourd Thoran 
• Mathanga/Yellow Pumpkin Thoran
• Vazhakoombu/Plantain Flower Thoran 
• Chena Thoran/Chena Upperi 
• Chakkakuru Cheera Thoran
• Raw Papaya Thoran
• Vazhakoombu Vanpayar Thoran 
• Avarakka Thoran/Upperi
• Kothavarakka Thoran/Poriyal
  

From My Garden to Your Table: A Taste of Nostalgia with Kovakka Thoran

    Kovakka Thoran is more than just a dish for me; it’s a cherished memory from my backyard in India. We had a "Pandhal" fully covered with Kovakka creepers, providing us with a steady supply of this delightful vegetable. It was always a treat to harvest them, despite the occasional sting from the big ants that made me cautious every time I reached for a Kovakka.

    When the repetitive use of Kovakka became a bit mundane, I’d let the vegetable stay on the vine for a few days. This would allow the small green fruits to mature into the vibrant red "Kovaipazham," a term evocative of Tamil literature, often used to describe the alluring colour of a woman's lips. This sight was always a beautiful reminder of the vegetable's journey from garden to plate.

    In Malaysia, where Ivy Gourd isn’t commonly available in the market, I make sure to seize every opportunity to buy it whenever I spot it. Preparing this dish brings a piece of home to my kitchen, and I hope it brings as much joy to your table as it does to mine. 

    With its rich nutritional profile and ease of preparation, Kovakka Thoran is a must-try dish for those looking to incorporate more vegetables into their diet. Whether you're preparing a Kerala Sadhya or a simple meal, this Ivy Gourd stir-fry is sure to be a hit.  For more traditional Kerala recipes, don't forget to check out my Sadhya Recipe Collection and explore other mouth-watering dishes that you can easily whip up at home!

    Feel free to share your own experiences or variations of this recipe in the comments below. Happy cooking and enjoy this taste of Kerala!

VENDAKKA THORAN - OKRA STIR-FRY

HOW TO COOK VENDAKKA THORAN - OKRA/LADY'S FINGER STIR FRY

 

VENDAKKA THORAN - OKRA STIR-FRY

INGREDIENTS :

For Seasoning :

METHOD :

• Clean and wash the Okras through running water for at least 3-4 times.
• Allow it to drain through a Colander.
• Pat-dry the Okras with a clean kitchen towel.
• Chop off the tips and the ends from the Okra.
• Make 4-5 slits through the Okras lengthwise, then cut it into thin strips(1" length).
• Finely chop Shallots, Green Chillies & Garlic.
• Heat Oil in a pan, splutter Mustard Seeds and Curry leaves.
• Add finely chopped Shallots, Green Chillies, Garlic and saute until shallots turn translucent.
• Add a pinch of Cumin seeds followed with Okras cut into thin strips.
• Add Salt & a pinch of Sugar and give a quick stir.
• Add in the grated Coconut and mix well.
• Cook Vendakka Thoran/Okra Stir Fry for about 5 Minutes on a medium-high flame.
• Switch off the flame and allow it to sit in the pan for another 2-3 minutes.
• Serve Vendakka Thoran as a side dish for Rice or for Chapati.

NOTES :

• Cut Okras into the desired shape.
• Can add a pinch of Turmeric to the Vendakka/Okra Thoran, if preferred.
• Some do not add Onions & Garlic while cooking for a Sadhya.
• Adding Garlic & Cumin Seeds are truly optional.
• Cook Vendakka/Okra Thoran briefly on a medium-high flame to retain its crunchiness, colour and nutrition. 
• Letting it sit in the pan for about 2-3 minutes helps to get rid of any remaining sliminess in Okras. 
• Adding a pinch of Sugar to the Vendakka Thoran is purely optional, but will help you retain the green colour in the vegetable.
• I like Vendakka Thoran to be crunchy and slightly undercooked if you do not prefer it that way, cook for another 5 Minutes on a low flame.

TIPS & TRICKS: