Koottukari

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15 mins Cooking Time
2 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 9%
Carbs 46%
Fats 45%
Gluten Free
Lactose Free
No Dairy
Traditional Recipe

This is a quintessential gravy vegetable dish from the lands of kerala, but favorite across India too. Savoury and delicious, it is rich in total fiber - 14%. This flavorful vegetarian, vegan and jain recipe can be had as a dinner and lunch main course dish. Have it with lemon rice, jeera rice, chapati with oil or mini idli and make your meal interesting. Its a quick and easy low sodium and zero trans fat recipe.

Ingredients

  • 1/2 Cup Boiled Diced Yam
  • 2 Tbsp Chopped Fresh Coconut
  • 1 Tbsp Chickpea (Chole)
  • 1 Tsp Bengal Gram Dal (Chana)
  • 1 No. Red Chilly
  • 5 No. Curry Leaves (Kadi Patta)
  • 1/8 Tsp Salt
  • 1 Tsp Oil
  • As Required Water

Method

Pre Preparation
  • Step 1

    Take chopped fresh coconut, red chilly, bengal gram & make paste

  • Step 2

    Cook chickpeas

Preparation
  • Step 1

    Heat kadhai, add oil, add curry leaves, boiled & diced yam, boiled chickpeas and saute well

  • Step 2

    Add black sesame seeds (Nutritional Twist), coconut mixture, mix well

  • Step 3

    Add water as required, and stir well

  • Step 4

    Finally, add salt, cover with a lid and cook for another 5 minutes on medium flame

  • Step 5

    Serve hot

twist
Healthy Twist

A Sprinkle of Black Sesame Seeds Is an Excellent Source of Antioxidants and Helps Regulate Blood Pressure

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Allergies
Coconut
Chickpea Flour (Besan)
Tree Nut
Red Chilli
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(134gm)
Amount Per ServingCalories

kcal

170
% Daily Value *
Total Carbohydrate 18gm 6.7%
Dietary Fiber 5gm 19.4%
Protein 4gm 8.1%
Total Fat 9gm 11.3%

*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)

workout

How long would it take burn 170 kcals ?

  • Walking (3 mph ) 49 minutes
  • Running (6 mph ) 29 minutes
  • Bicycling 23 minutes

Values estimated based on person weighing 60 kgs.

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