Pachchakkai Payaru Mezhakka Purattiyathu
Serves 4
(Raw Banana And Chavli Vegetable)
| Ingredients | |
|---|---|
| 300 g raw bananas | 150 g long beans (chavli) |
| salt to taste | 3 tbs (45 ml) coconut oil |
| 1 tsp (5 g) mustard seeds | 6 whole red chillies, slit, deseeded and cut into 2.5 cm long pieces |
| 16 curry leaves | 9 g coriander powder |
| 6 g chilli powder | 1/2 tsp (2 g) turmeric powder |
Method
- Apply a little oil on the palms, carefully remove the green outer layer of the raw bananas (not the entire peel), quarter and then cut into two cm thick vertical slices.
- Put in a pan, sprinkle salt, add enough water to cover and boil until cooked or for about 10 minutes. String the beans and cut them into four cm long pieces.
- Blanch in salted boiling water for two to three minutes. Drain and refresh in iced water. Drain again.
- Heat oil in a pan and season with mustard seeds. When they crackle, add red chilli pieces.
- Fry till they turn a brighter red. Add curry leaves, and stir for a few seconds.
- Dissolve coriander powder, chilli powder and turmeric powder in three tbs water and add to the pan. Stir-fry till the moisture evaporates.
- Add bananas and beans and stir-fry for three to four minutes. Remove from heat and adjust the seasoning. Remove to a flat dish and serve with Malabar paratha.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 184 | Carotene (µg) | 129.1 |
| Protein (g) | 3.42 | Vitamin C (mg) | 3.38 |
| Carbohydrate (g) | 14.74 | Mg (mg) | 22.1 |
| Fat (g) | 12.3 | Na (mg) | 33.35 |
| Fibre (g) | 3.15 | K (mg) | 217.13 |
| Minerals (g) | 1.05 | Mn (mg) | 0.31 |
| Calcium (mg) | 108.0 | Zn (mg) | 0.27 |
| Phosphorus (mg) | 70.94 | Cr (mg) | 0.006 |
| Iron (mg) | 5.3 | ||
Modification
Reduce the amount of oil used.| Ingredients | |
|---|---|
| 300 g raw bananas | 150 g long beans (chavli) |
| salt to taste | 2 tbs coconut oil |
| 1 tsp (5 g) mustard seeds | 6 whole red chillies, slit, deseeded and cut into 2.5 cm long pieces |
| 16 curry leaves | 9 g coriander powder |
| 6 g chilli powder | 1/2 tsp (2 g) turmeric powder |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 150 |
| Protein (g) | 3.42 |
| Carbohydrate (g) | 14.74 |
| Fat (g) | 8.55 |
| Fibre (g) | 3.15 |
| Minerals (g) | 1.05 |