Kerala Recipes

Click to View Map Varutharachu (breadfruit curry)       Serves 8 Ingredients 1 lb. Potato or kadachakka (bread fruit), cut into small cubes 1/2 tsp. chili powder 1/4 tsp. turmeric powder 2 tsp. coriander powder 1 tsp. garam masala 3 oz. coconut milk (optional) 1/3 onion, cut into small pieces 2 green chile (optional), cut long 1 tbs oil salt, mustard seeds Curry leaves (optional)   Method Heat oil, fry mustard seeds, add onion, green chile & curry leaves, stir until it turns light brown. Then add salt, all the powders and masala, stir until it turns brown, then add coconut milk and veg., stir well, cover it and cook until well cooked. (If not adding coconut milk, add a cup of water instead). NUTRIENT COMPOSITION PER SERVING MACRONUTRIENTS MICRONUTRIENTS Energy (Kcal) 141 Carotene( µg ) 25.28 Protein (g) 1.62 Vitamin C  (mg) 9.91 Carbohydrate (g) 15.11 Mg  (mg) 20.36 Fat (g) 8.29 Na  (mg) 6.71 Fibre (g) 0.65 K  (mg) 155.3 Minerals (g) 0.54 Mn  (mg) 0.1 Calcium  (mg) 17.22 Zn  (mg) 0.35 Phosphorus  (mg) 49.98 Cr  (mg) 0.0 Iron  (mg) 0.62     Modification Avoid using coconut milk Ingredients 1 lb. Potato or kadachakka (bread fruit), cut into small cubes 1/2 tsp. chile powder 1/4 tsp. turmeric powder 2 tsp. coriander powder 1 tsp. garam masala 1/3 onion, cut into small pieces 2 green chile (optional), cut long 1 tbs oil  salt, mustard seeds Curry leaves (optional) NUTRIENT COMPOSITION PER SERVING MACRONUTRIENTS Energy (Kcal) 77 Protein (g) 1.11 Carbohydrate (g) 13.33 Fat (g) 2.14 Fibre (g) 0.65 Minerals (g) 0.41