Rainbow Thoran
If you're looking to brighten up your plate with a dish that's as nourishing as it is beautiful, Rainbow Cabbage Thoran might just become your new favorite. Inspired by the traditional South Indian "thoran" — a lightly spiced, stir-fried vegetable dish enriched with coconut — this version brings in not just green cabbage, but also vibrant red cabbage and tender Brussels sprouts for a colorful, nutrient-packed twist.
Thoran is a staple in Kerala cuisine, known for its simplicity, freshness, and the perfect balance of texture and flavor. Typically, it's made with finely chopped vegetables, a few aromatic spices, fresh coconut, and minimal oil, creating a dish that's light yet deeply satisfying. It’s a celebration of vegetables at their best — quick-cooked to retain their crunch, color, and nutritional value.
In this rainbow version, the combination of green and red cabbage adds not only visual appeal but a powerhouse of antioxidants, fiber, and phytonutrients. Brussels sprouts bring in an earthy depth and even more gut-supportive benefits, thanks to their high content of sulfur-containing compounds that promote detoxification.
Why You'll Love This Rainbow Cabbage Thoran
Nutrient-Dense: Cabbage and Brussels sprouts are rich in vitamins C and K, fiber, and powerful antioxidants that support immunity, skin health, and gut function.
Quick and Easy: This dish comes together in about 20 minutes, making it ideal for busy weeknights or a vibrant addition to meal prep.
Naturally Gluten-Free and Plant-Based: Thoran is traditionally free of gluten, dairy, and animal products, making it an inclusive dish for many dietary needs.
Flavorful but Light: Thanks to the tempering of mustard seeds, curry leaves, and a gentle hint of heat from chilies, it’s flavorful without feeling heavy.
Versatile: Serve it as a side with rice and dal, pair it with grilled proteins, or even enjoy it tucked into wraps or grain bowls.
If you're craving a way to add more color, fiber, and vibrancy to your meals, this Rainbow Cabbage Thoran might be just what you need to feel both nourished and inspired at the table.
RECIPE
Ingredients
2.5lbs cabbage (a mix of green, red and Brussels sprouts), chopped
1 small red onions, chopped
15 fresh curry leaves
1/2 cup unsweetened coconut flakes
2 Tbsp coconut oil
spices: 1 tsp black mustard seeds, 1 tsp cumin seeds, 1/2 tsp hing/asafoetida (make sure it is gluten-free), 1 tsp turmeric powder, 1 tsp pink Himalayan salt,
Instructions
Prepare all the ingredients: chop the cabbage and measure out the spices.
Heat the coconut oil in a large pan or pot over medium heat. Add the spices and cook for about 30 seconds, until the mustard seeds begin to pop.
Stir in the chopped onions and sauté for about 3 minutes, until softened.
Add the chopped cabbage mixture and cook for another 10 minutes, stirring occasionally, until the vegetables are tender but still vibrant.
Stir in the coconut flakes, mix well to combine, and turn off the heat.
Serve warm alongside your favorite grilled meat for a colorful, nourishing meal.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana