Looking for a Personalized Diet Plan?
Chopping
Wash and chop the mushroom into small cubes and green chili into tiny pieces.
- Serving Size 1 Small Cup (100 g)
- Calories180.2 kcal
- Carbs7.0 g (28.1 kcal)
- Protein4.8 g (19.1 kcal)
- Fats14.8 g (133.0 kcal)
Koonthal Pattani Kari recipe
Koonthal Pattani Kari/Mushroom peas curry is an excellent source of dietary fiber, protein, vitamins C and D.
Cooking time: 15 minutes
Serves: 2 persons
Ingredients
Peas fresh
60 Grams
Chillies green - all varieties
5 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Mustard seeds
1 Tea Spoon
Button mushroom fresh
100 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Ginger garlic paste
1 Table Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Cooking
Heat oil in a nonstick pan and add cumin seeds, mustard seeds, turmeric, ginger-garlic paste. Once the seeds start spluttering, add green chili pieces and mushrooms. Mix well and close the lid. Cook for at least 15 minutes, while stirring occasionally. Now add the fresh peas, salt, red chili powder and cook for 15 more minutes.
3
Serve
Serve the curry with steamed rice or roti.
Nutrition Label
Koonthal Pattani Kari
- Serving Size1 Small Cup (100 g)
- Calories180.2 kcal
- Carbs7.0 g
- Fiber4.7 g
- Sugar0.5 g
- Protein4.8 g
- Fat14.8 g
- Saturated fat2.8 g
- Mono unsaturated fat5.8 g
- Poly unsaturated fat5.1 g
- Cholesterol0.0 mg
- Sodium444.2 mg
Glycemic Index
30 Low
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
| Nutrient | Koonthal Pattani Kari | Cauliflower kadala curry | Cauliflower peas curry | Gobi matar curry |
|---|---|---|---|---|
| Calories | 180.2 kcal | 81.7 kcal | 81.7 kcal | 81.7 kcal |
| Carbs | 7 g | 5.9 g | 5.9 g | 5.9 g |
| Protein | 4.8 g | 3.8 g | 3.8 g | 3.8 g |
| Fat | 14.8 g | 4.7 g | 4.7 g | 4.7 g |
| Fiber | 4.7 g | 4.8 g | 4.8 g | 4.8 g |
| Sugar | 0.5 g | 0.6 g | 0.6 g | 0.6 g |
| Sodium | 444.2 mg | 267.6 mg | 267.6 mg | 267.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
