Kerala Recipes

Click to View Map Plantain Erissery       Serves 3 Ingredients Green bananas or plantains (nenthrakkay) - cubed turmeric powder - 1 teaspoon chili powder - 1 teaspoon cumin seeds- 1/2 teaspoon mustard seeds - 1/4 teaspoon urad dal - 1/4 teaspoon coconut, grated - 1/2 cup (may substitute des. 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 MACRONUTRIENTS MICRONUTRIENTS 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 chili powder - 1 teaspoon cumin seeds - 1/2 teaspoon mustard seeds - 1/4 teaspoon urad dal - 1/4 teaspoon coconut, grated - 1/2 cup (may substitute des. 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