Kerala Recipes
 
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