Tamil Nadu Recipes
 
Keerai Macial  
   
Serves 3

Ingredients
Onions - 2 (medium sized) Tender brinjal -2 or 3
Finely chopped greens - 3 cups
(Amaranth leaves)
Tamarind extract -little
Green chillies - 8 Salt - as per paste
Raw mango - '/2 (sour, green) Tomato - 1 (optional)
Red chilli powder - 1/2 tsp  

For Seasoning
Oil - 2 tsps. black gram dhal
Mustard seeds bengal gram dhal

Method

Scrape outer skin and cut mango into fine pieces. Mince green chillies.Cut all the vegetables and keerai into very fine pieces. Mix everything in a vessel, add salt, sugar, red chilli powder tamarind extract and pressure cook for 7 to 10 minutes.When it is cooked, mash well and heat again for few minutes.Heat little oil, add seasoning and pour over cooked mashed keerai and mix well. Keerai macial form as a tasty side dish or can be mixed with rice and taken.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 102 Carotene ( μg) 3666.92
Protein (g) 6.71 Vitamin C  (mg) 6.2
Carbohydrate (g) 17.13 Mg  (mg) 24.77
Fat (g) 0.73 Na  (mg) 8.25
Fibre (g) 3.17 K  (mg) 124.7
Minerals (g) 4.82 Mn  (mg) 0.22
Calcium  (mg) 363.2 Zn  (mg) 0.32
Phosphorus  (mg) 115.23 Cr  (mg) 0.02
Iron  (mg) 19.51