Tamilian Kurma
Serves 8
| Ingredients | |
|---|---|
| 1 cup shredded coconut | 100g bhindi |
| 4 green chillies | Pinch of asafetida |
| 1 bunch coriander leaves | 5-tsp oil |
| 1 tsp poppy seeds (khus khus) | Ginger |
| Garlic | French cut beans |
| Carrots (sliced lenghtwise) | Peas |
| Potatoes (cubed) | |
Method
- Take coconut, chillies, coriander leaves, poppy seeds, ginger, & garlic.
- Grind these to a fine paste with water. Take oil in a kadai.
- Add jeera.And then add all the vegetables and let it boil.
- Add turmeric powder (a pinch), salt (2tsp), chillipowder (1tsp).
- Add the ground ingredients and cook for about 15 mins.
- Add water if desired. Serve hot with rice.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 102 | Carotene (μg) | 1128.1 |
| Protein (g) | 2.04 | Vitamin C (mg) | 19.94 |
| Carbohydrate (g) | 8.42 | Mg (mg) | 23.0 |
| Fat (g) | 7.2 | Na (mg) | 14.14 |
| Fibre (g) | 1.38 | K (mg) | 96.31 |
| Minerals (g) | 0.76 | Mn (mg) | 0.17 |
| Calcium (mg) | 43.7 | Zn (mg) | 0.25 |
| Phosphorus (mg) | 125.63 | Cr (mg) | 0.0065 |
| Iron (mg) | 0.83 | ||
Modification
Reduce the amount of coconut and potatoes used in preparation.| Ingredients | |
|---|---|
| 1/2 cup shredded coconut | 4 green chillies |
| 1 bunch coriander leaves | 1 tsp poppy seeds (khus khus) |
| Ginger | Garlic |
| French cut beans | Carrots (sliced lenghtwise) |
| Peas | Potatoes (cubed) |
| Oil 15 ml | |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 79 |
| Protein (g) | 2.11 |
| Carbohydrate (g) | 7.19 |
| Fat (g) | 4.62 |
| Fibre (g) | 1.38 |
| Minerals (g) | 0.714 |