Malabari Curry

Name: Malabari Curry
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1
Ingredients: 2 Tbsp Chopped Cauliflower; 2 Tbsp Boiled Potato; 2 Tbsp Peas; 2 Tbsp Chopped French Beans; 2 Tbsp Chopped Fresh Coconut; 1 Tsp Bengal Gram Dal (Chana); 1/8 Tsp Mustard Seeds (Rai); 5 No. Curry Leaves (Kadi Patta); 1 No. Red Chilly; 1/8 Tsp Turmeric Powder (Haldi); 1/4 Tsp Salt; 2 Tsp Oil; As Required Water

10 mins Cooking Time

1 Serving

Diversity score

Sources of Calories

Protein 8%

Carbs 20%

Fats 72%

Antioxidant Rich

Lactose Free

Vegan

Gluten Free

No Added Sugar

This low carb, antioxidant rich, gluten free, lactose free, no added sugar and no dairy gravy vegetable recipe is sure to stimulate your tastebuds. The popular vegetarian and vegan kerala recipe is a perfect lunch and dinner main course dish. The savoury and flavorful recipe provides a boost of total fiber - 12% to your daily meals and makes it more nutritionally diverse. The recipe goes perfectly with bajra bhakri, paratha with less ghee, roti or methi roti.

Ingredients

2 Tbsp Chopped Cauliflower
2 Tbsp Boiled Potato
2 Tbsp Peas
2 Tbsp Chopped French Beans
2 Tbsp Chopped Fresh Coconut
1 Tsp Bengal Gram Dal (Chana)
1/8 Tsp Mustard Seeds (Rai)
5 No. Curry Leaves (Kadi Patta)
1 No. Red Chilly
1/8 Tsp Turmeric Powder (Haldi)
1/4 Tsp Salt
2 Tsp Oil
As Required Water

Method

Pre Preparation

Step 1
Take fresh coconut, chana dal, red chilly blend it and make a smooth paste

Preparation

Step 1
In a kadhai, heat oil and add rai, add kadi patta
Step 2
Add peas, cauliflower, french beans and mix well
Step 3
Add boiled potato and white til for a healthy twist
Step 4
Saute the vegetables well
Step 5
Add prepared coconut chana dal paste and saute this mixture well and add required water in it
Step 6
Add haldi and salt and mix well
Step 7
Allow simmering for a while and turn off the heat
Step 8
Serve it with rice

Healthy Twist

To Improve Bone Health, add a Teaspoon of Calcium Rich White Sesame Seeds

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NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(134gm)

Amount Per ServingCalories
kcal

162

% Daily Value ^*

Total Carbohydrate 8gm 2.8%

Dietary Fiber 4gm 15.9%

Protein 3gm 6.5%

Total Fat 13gm 16.7%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)