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Koliflavar thengaappaal kari
  • Serving Size 1 Small Cup (100 g)
  • Calories87.5 kcal
  • Carbs5.2 g (20.8 kcal)
  • Protein2.3 g (9.2 kcal)
  • Fats6.4 g (57.5 kcal)

Koliflavar thengaappaal kari recipe

Koliflavar thengaappaal kari/Cauliflower coconut milk curry is a good source of fiber, beta carotene, lutein, vitamin E, and an excellent source of vitamin C, vitamin D. HINT: It helps strengthen bones and boost immunity.

Cooking time: 15 minutes

Serves: 5 persons

Ingredients
Coconut milk
50 Milliliter
Cauliflower
200 Grams
Tomato ripe local
50 Grams
Coriander leaves
5 Grams
Curry leaves
5 Grams
Onion small
100 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Grams
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
50 Milliliter
Ginger garlic paste
0.5 Table Spoon
Cumin powder
0.5 Table Spoon
Red chilli powder
0.5 Tea Spoon
Coriander powder
0.5 Table Spoon
Instructions
1
Chopping
Chop the tomatoes, onions, and cauliflower into small pieces.
2
Cooking
Heat the oil in a nonstick pan. Add mustard seeds and cumin seeds. When the seeds splutter add the chopped onions, curry leaves, and ginger-garlic paste. Once the onions turn brown, add chopped tomatoes, salt, and turmeric. After the tomatoes are completely cooked, add the cauliflower florets, coconut milk, water and mix well. Cover the pan with a lid and let the cauliflower florets cook for 15 minutes while stirring occasionally. As soon as the cauliflower florets are cooked, add coriander, red chili, and cumin powder. Mix well and cook the ingredients for 10 more minutes.
3
Serve
Garnish with coriander leaves and serve hot with steamed rice or roti.
Nutrition Label

Koliflavar thengaappaal kari

  • Serving Size1 Small Cup (100 g)
  • Calories87.5 kcal
  • Carbs5.2 g
  • Fiber3.9 g
  • Sugar1.8 g
  • Protein2.3 g
  • Fat6.4 g
  • Saturated fat2.8 g
  • Mono unsaturated fat1.7 g
  • Poly unsaturated fat1.4 g
  • Cholesterol0.0 mg
  • Sodium212.6 mg

Glycemic Index

30 Low
Low
Medium
High

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

How to flatten the spike

  • Eat protein portions first before rice or bread
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientKoliflavar thengaappaal kariTamatar phool gobhi sabziThakkali Cauliflower CurryThakkali Cauliflower Kuzhambu
Calories87.5 kcal67 kcal67 kcal67 kcal
Carbs5.2 g5.2 g5.2 g5.2 g
Protein2.3 g2.3 g2.3 g2.3 g
Fat6.4 g4.1 g4.1 g4.1 g
Fiber3.9 g4 g4 g4 g
Sugar1.8 g1.8 g1.8 g1.8 g
Sodium212.6 mg213 mg213 mg213 mg
Cholesterol0 mg0 mg0 mg0 mg

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