How much protein is in kerala cabbage thoran with coconut, mustard seeds and curry leaves?

Each of the 4 servings has 3 g of protein, 6 g of fiber and 171 calories, calculated from USDA FoodData Central values for every ingredient.

What can I substitute in kerala cabbage thoran with coconut, mustard seeds and curry leaves?

1–2 Thai green chiles instead of the jalapeño — sharper, more traditional heat. adjust the amount to taste.. Add 1 medium carrot, finely grated, along with the cabbage — gives the dish color and a little sweetness without changing the cooking time.. 1 tsp grated ginger added to the coconut mix — adds a warm, bright note that suits the mustard and curry leaves.. Neutral oil instead of coconut oil — works fine, but you lose some of the coconut aroma that makes the dish taste of kerala..

Kerala Cabbage Thoran with Coconut, Mustard Seeds and Curry Leaves

A cabbage thoran recipe from Kerala: finely shredded cabbage steamed in coconut oil with mustard seeds and curry leaves, then tossed with spiced coconut.

Prep: 15 min
Cook: 15 min
Serves: 4

Kerala Cabbage Thoran with Coconut, Mustard Seeds and Curry Leaves — A cabbage thoran recipe from Kerala: finely shredded cabbage steamed in coconut oil with mustard seeds and curr — Illustration generated by AI · SDXL

Kerala Cabbage Thoran with Coconut, Mustard Seeds and Curry Leaves is a vegan side recipe made with green cabbage, coconut oil, black or brown mustard seeds. It takes 30 minutes of hands-on time, serves 4, and each serving has 171 calories, 3 g of protein and 6 g of fiber.

A good thoran should be dry and fluffy, and the cabbage should still have a little bite. Two things get it there: shred the cabbage very fine so it cooks quickly in its own steam with only a splash of water, and add the coconut at the end so it warms through without going soggy. Crushing the coconut coarsely with garlic, chile, cumin and turmeric spreads the flavor through every strand.

Ingredients

4 servings

Stir-fry

1 lbgreen cabbage, cored and very finely shredded (about 6 cups)
1½ tbspcoconut oil
1 tspblack or brown mustard seeds
1 tspsplit urad dal (white lentils), adds a little crunch (optional)
15 fresh curry leaves
3 shallots, thinly sliced
¾ tspfine salt
2 tbspwater

Coconut mix

¾ cupunsweetened grated coconut (fresh, frozen and thawed, or desiccated)
1 jalapeño, roughly chopped (seeded for less heat)
2 clovesgarlic
½ tspcumin seeds
¼ tspground turmeric

Kit: large wide skillet or kadai with lid, small food processor or mortar and pestle

Tips

Don't add more water than the recipe calls for. The cabbage gives off its own moisture, and a wet thoran turns mushy.
Unsweetened frozen grated coconut from an Indian or Asian grocery tastes closest to fresh. Sweetened coconut flakes won't work here.
Serve with rice and a dal or sambar for a classic Kerala meal, or roll it into a chapati.

Swap ideas

1–2 Thai green chiles instead of the jalapeño: Sharper, more traditional heat. Adjust the amount to taste.
Add 1 medium carrot, finely grated, along with the cabbage: Gives the dish color and a little sweetness without changing the cooking time.
1 tsp grated ginger added to the coconut mix: Adds a warm, bright note that suits the mustard and curry leaves.
Neutral oil instead of coconut oil: Works fine, but you lose some of the coconut aroma that makes the dish taste of Kerala.

The numbers

171kcal per serving

Protein3.1 g

6% DV

Fiber5.6 g

20% DV

Carbs13.6 g

5% DV

Fat12.8 g

16% DV

Everything else · 4 servings per recipe

Saturated fat: 10.7 g 53%
Sugars: 6.2 g
Sodium: 464 mg 20%
Potassium: 346 mg 7%
Calcium: 66 mg 5%
Iron: 1.5 mg 8%
Vitamin C: 48 mg 53%
Vitamin B12: 0 µg 0%

% Daily Value on a 2,000 calorie diet. Calculated from USDA FoodData Central values for each ingredient; optional ingredients are excluded. Estimates vary with brands and portions.

Sources: Cabbage, raw, Oil, coconut, Spices, mustard seed, ground, Curry leaves, fresh (Nutridex; from Gopalan et al. 1980, Nutritive Value of Indian Foods, and Wu Leung et al. 1972, Food Composition Table for Use in East Asia), Shallots, raw, Salt, table, Beverages, water, tap, drinking, Nuts, coconut meat, dried (desiccated), not sweetened, Peppers, jalapeno, raw, Garlic, raw, Spices, cumin seed, Spices, turmeric, ground

Method

Quarter and core the cabbage, then slice it as thinly as you can and chop across the shreds so the pieces are short and fine, no wider than about 1/8 inch. Fine shreds are what let the cabbage cook quickly and stay dry.
If you're using desiccated coconut, stir in 2 tablespoons of warm water and let it sit for 5 minutes to soften. Put the coconut, jalapeño, garlic, cumin seeds and turmeric in a small food processor and pulse 4–5 times, until coarse and crumbly but not a paste. You can also pound it in a mortar or finely chop the chile and garlic and rub everything together with your fingers.
Heat the coconut oil in a wide skillet or kadai over medium heat. Add the mustard seeds and cover partway. When they start popping hard, after 30–60 seconds, add the urad dal if you're using it and stir until it turns light golden, about 30 seconds. Stand back and add the curry leaves, because they will spatter.
Add the shallots and cook, stirring, until soft and just starting to color at the edges, 2–3 minutes.
Add the cabbage and salt and toss well to coat it in the oil. Sprinkle over the 2 tablespoons of water, cover, and turn the heat to medium-low. Let it steam for 6–8 minutes, stirring once or twice, until the cabbage has wilted and turned tender but still has a slight crunch.
Uncover, push the cabbage to the sides and spoon the coconut mix into the center. Fold the cabbage over it, cover, and leave for 1 minute so the coconut warms in the steam.
Uncover and stir-fry over medium heat for 2–3 minutes, until any liquid in the pan has cooked off, the raw garlic smell is gone and the thoran looks dry and fluffy. Taste, add more salt if it needs it, and serve warm.

Storage: Refrigerate in an airtight container for up to 2 days. Reheat in a skillet over medium heat without adding water until warmed through. The coconut can start to taste sour after that, so it's best eaten fresh.

Questions

How much protein is in kerala cabbage thoran with coconut, mustard seeds and curry leaves?: Each of the 4 servings has 3 g of protein, 6 g of fiber and 171 calories, calculated from USDA FoodData Central values for every ingredient.
Is kerala cabbage thoran with coconut, mustard seeds and curry leaves vegan?: Yes. It contains no dairy, eggs, honey or other animal products.
How long does kerala cabbage thoran with coconut, mustard seeds and curry leaves take to make?: 15 minutes of prep and 15 minutes of cooking, so 30 minutes of hands-on time.
Can you make kerala cabbage thoran with coconut, mustard seeds and curry leaves ahead?: Refrigerate in an airtight container for up to 2 days. Reheat in a skillet over medium heat without adding water until warmed through. The coconut can start to taste sour after that, so it's best eaten fresh.
What can I substitute in kerala cabbage thoran with coconut, mustard seeds and curry leaves?: 1–2 Thai green chiles instead of the jalapeño — sharper, more traditional heat. adjust the amount to taste.. Add 1 medium carrot, finely grated, along with the cabbage — gives the dish color and a little sweetness without changing the cooking time.. 1 tsp grated ginger added to the coconut mix — adds a warm, bright note that suits the mustard and curry leaves.. Neutral oil instead of coconut oil — works fine, but you lose some of the coconut aroma that makes the dish taste of kerala..
Does kerala cabbage thoran with coconut, mustard seeds and curry leaves contain gluten or nuts?: None of the ingredients are a source of gluten, tree nuts or peanuts. That is a statement about the ingredient list, not a guarantee about the brands you buy — always read the labels if you're cooking for an allergy.

Nutrition is calculated from USDA data for every ingredient — how we work it out.

Published September 30, 2026 ·Indian (Kerala)