Tamil Nadu Recipes
 
Tamilian Kurma  
   
Serves 8

Ingredients

1 cup shredded coconut

100g bhindi

4 green chillies

Pinch of asafetida

1 bunch coriander leaves

5-tsp oil
1 tsp poppy seeds (khus khus)

Ginger

Garlic

French cut beans

Carrots (sliced lenghtwise) Peas

Potatoes (cubed)

 

Method
Take coconut, chillies, coriander leaves, poppy seeds, ginger, & garlic. Grind these to a fine paste with water. Take oil in a kadai. Add jeera.And then add all the vegetables and let it boil. Add turmeric powder (a pinch), salt (2tsp), chillipowder (1tsp). Add the ground ingredients and cook for about 15 mins. Add water if desired. Serve hot with rice.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 102 Carotene ( μg) 1128.1
Protein (g) 2.04 Vitamin C (mg) 19.94
Carbohydrate (g) 8.42 Mg  (mg) 23.0
Fat (g) 7.2 Na  (mg) 14.14
Fibre (g) 1.38 K  (mg) 96.31
Minerals (g) 0.76 Mn  (mg) 0.17
Calcium  (mg) 43.7 Zn  (mg) 0.25
Phosphorus  (mg) 125.63 Cr  (mg) 0.0065
Iron  (mg) 0.83    

Modification
Reduce the amount of coconut and potatoes used in preparation

Ingredients

1/2 cup shredded coconut

4 green chillies

1 bunch coriander leaves

1 tsp poppy seeds (khus khus)

Ginger

 Garlic
French cut beans

Carrots (sliced lenghtwise)
Peas

Potatoes (cubed)
Oil 15 ml  

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 79
Protein (g) 2.11
Carbohydrate (g) 7.19
Fat (g) 4.62
Fibre (g) 1.38
Minerals (g) 0.714