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Koliflavar mattan kari
  • Serving Size 1 Small Cup (100 g)
  • Calories70.2 kcal
  • Carbs2.9 g (11.5 kcal)
  • Protein5.0 g (19.9 kcal)
  • Fats4.3 g (38.8 kcal)

Koliflavar mattan kari recipe

Koliflavar mattan kari/Cauliflower mutton curry is a good source of niacin, vitamin C, vitamin E, and an excellent source of protein, beta carotene, lutein, zeaxanthin, and vitamin D.HINT: It helps in improving vision and maintenance of healthy skin.

Cooking time: 20 minutes

Serves: 8 persons

Ingredients
Cauliflower
250 Grams
Tomato ripe local
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
30 Grams
Onion small
100 Grams
Turmeric powder
0.5 Tea Spoon
Goat shoulder
150 Grams
Rice bran oil
15 Milliliter
Salt
0.5 Tea Spoon
Water
150 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
Wash and chop the cauliflower and tomatoes
Wash the cauliflower, tomatoes and chop them. Chop onions as well. Boil the cauliflower with turmeric powder for 4-5 minutes, drain the water and keep aside.
2
Wash the mutton
Wash the mutton pieces thoroughly, drain the water and keep aside.
3
Pressure cook the mutton
Heat oil in a pressure pan, add chopped onions, green chilies, and sauté until they become soft. Put ginger garlic paste and fry until the raw flavor disappears. add mutton pieces and cook on medium heat for 5-7 minutes. Add turmeric powder, red chili powder, coriander powder, salt, mix well and cook for 5 minutes. Pour water up to the level of the mutton pieces, cover with lid and pressure cook up to 5-6 whistles. Wait until the pressure is released.
4
Cook the tomatoes and cabbage
Open the lid and add chopped tomatoes, cauliflower mix well. Cover with the lid and pressure cook again up to 4-5 whistles. Wait until the pressure releases. Open the lid, mix once and keep it on the flame until the water evaporates. Add chopped coriander leaves and serve with rice or roti.
Nutrition Label

Koliflavar mattan kari

  • Serving Size1 Small Cup (100 g)
  • Calories70.2 kcal
  • Carbs2.9 g
  • Fiber1.9 g
  • Sugar1.0 g
  • Protein5.0 g
  • Fat4.3 g
  • Saturated fat1.4 g
  • Mono unsaturated fat1.6 g
  • Poly unsaturated fat0.9 g
  • Cholesterol15.1 mg
  • Sodium133.0 mg

Glycemic Index

30 Low
Low
Medium
High

Low glycemic impact due to fat and fiber slowing carbohydrate absorption.

How to flatten the spike

  • Add a protein source like dal, paneer, or yogurt
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientKoliflavar mattan kariThakkali Mutton CurryTomato mutton curryAavaaram Beans Mutton Kari
Calories70.2 kcal76.6 kcal76.6 kcal76.4 kcal
Carbs2.9 g3.1 g3.1 g2.3 g
Protein5 g5.1 g5.1 g6.1 g
Fat4.3 g4.9 g4.9 g4.8 g
Fiber1.9 g1.3 g1.3 g3.7 g
Sugar1 g1.3 g1.3 g0.9 g
Sodium133 mg142.8 mg142.8 mg147.1 mg
Cholesterol15.1 mg17.2 mg17.2 mg17.2 mg

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