Kerala Recipes
 
Pachchakkai Payaru Mezhakka Purattiyathu  
(Raw Banana And Chavli Vegetable)  

Serves 4

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

MACRONUTRIENTS MICRONUTRIENTS
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