Plantain Erissery
Serves 3
| Ingredients | |
|---|---|
| Green bananas or plantains (nenthrakkay) cubed | turmeric powder - 1 teaspoon |
| chilli powder - 1 teaspoon | cumin seeds- 1/2 teaspoon |
| mustard seeds - 1/4 teaspoon | urad dal - 1/4 teaspoon |
| coconut, grated - 1/2 cup (may substitutes coconut) | coconut for garnish - 1 tablespoon |
| black pepper - 1/4 teaspoon | curry leaves - a few |
| salt to taste | oil - 1 teaspoon |
Method
- Soak the cut plantains in warm water mixed with half teaspoon turmeric for ten minutes.
- Drain and cook the plantains with the remaining turmeric and salt.
- Grind the coconut well with cumin and add to the cooked plantains. Let it simmer.
- Meanwhile, heat the oil and pop the mustard seeds.
- Add the urad dal and the coconut reserved for garnish and stir till browned.
- Add this mixture to the eriserry and mix in the curry leaves.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 133 | Carotene (µg) | 10.0 |
| Protein (g) | 1.44 | Vitamin C (mg) | 0.0 |
| Carbohydrate (g) | 7.48 | Mg (mg) | 4.33 |
| Fat (g) | 10.75 | Na (mg) | 5.0 |
| Fibre (g) | 1.01 | K (mg) | 64.33 |
| Minerals (g) | 0.38 | Mn (mg) | 0.1 |
| Calcium (mg) | 5.5 | Zn (mg) | 0.07 |
| Phosphorus (mg) | 61.7 | Cr (mg) | 0.001 |
| Iron (mg) | 2.46 | ||
Modification
Use coriander for garnish instead of coconut.| Ingredients | |
|---|---|
| Green bananas or plantains (nenthrakkay) - cubed | turmeric powder - 1 teaspoon |
| chilli powder - 1 teaspoon | cumin seeds - 1/2 teaspoon |
| mustard seeds - 1/4 teaspoon | urad dal - 1/4 teaspoon |
| coconut, grated - 1/2 cup (may substitutes coconut) | black pepper - 1/4 teaspoon |
| curry leaves - a few | salt to taste |
| oil - 1 teaspoon | |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 103 |
| Protein (g) | 1.14 |
| Carbohydrate (g) | 6.62 |
| Fat (g) | 7.92 |
| Fibre (g) | 0.77 |
| Minerals (g) | 0.317 |