Raw turnip with coconut
Also called: raw turnip with coconut, shalgam thoran, shalgam nariyal, turnip coconut, kaccha shalgam coconut, turnip thoran, shalgam nariyal thoran, raw shalgam
Raw turnip with coconut is that simple, homely thoran-style sabzi you’ll spot in South Indian or Kerala meals, especially with rice and sambar on the side. The crunchy shalgam gets cooked just enough with curry leaves, mustard, green chilli, and a little grated coconut, so it tastes fresh, earthy, and lightly spicy—very mom’s kitchen feel.
Per 1 bowl (150g)
Nutrition Facts
| Nutrient | Per bowl (150g) | Per 100g |
|---|---|---|
| Calories | 198.1 kcal | 132.1 kcal |
| Protein | 2.7g | 1.8g |
| Carbohydrates | 8.7g | 5.8g |
| Fat | 17.3g | 11.5g |
| Fiber | 4.2g | 2.8g |
| Sugar | 6.6g | 4.4g |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
This dish brings a nice mix of fiber from turnip, onion, and coconut, which can help keep digestion smoother and support regular bowel movements. Turnip also adds water and a mild prebiotic-style effect, while curry leaves, cumin, garlic, and mustard can make the dish feel lighter on the stomach and help with gas for some people. The 4.2 g fiber per bowl is decent for a veggie side, but most of the calories come from the 10 g oil and coconut, so it feels more filling than raw shalgam alone. A good practical tip: pair it with plain rice or chapati and add a protein like dal or curd, so your meal stays easier to digest and more balanced.
From the Shellel Blog
Want to track Raw turnip with coconut in your daily meals?
Just say "Raw turnip with coconut " in Shellel and get instant macros.
download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.