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Chopping
Peel the plantain skin and chop them into small pieces. Soak the pieces in a bowl of water mixed with a spoon of curd to prevent blackening (oxidation) of the pieces.
- Serving Size 1 Small Cup (100 g)
- Calories81.9 kcal
- Carbs9.5 g (37.9 kcal)
- Protein2.6 g (10.4 kcal)
- Fats3.7 g (33.6 kcal)
Plantain coriander curry recipe
Plantain coriander curry is a good source of dietary fiber, vitamin D, magnesium, manganese, vitamin E, and an excellent source of vitamin C, beta carotene, and lutein. It helps boost immunity and prevents infections.
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Bengal gram dal
5 Grams
Black gram dal
1 Tea Spoon
Plantain green
200 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
200 Grams
Ginger fresh
1 Table Spoon
Asafoetida
1 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
Instructions
1
2
Grinding
Grind the coriander, ginger, green chilies with turmeric and salt into a coarse paste using little water.
3
Cooking
Heat the oil in a nonstick pan, add chana dal (Bengal gram dal), urad dal, mustard seeds, cumin seeds, and asafoetida. Once the dal turns golden brown, add the plantain pieces along with the coriander paste and a quarter cup water. Mix the ingredients well. Cook until the plantain pieces turn tender.
4
Serve
Serve hot with rice
Nutrition Label
Plantain coriander curry
- Serving Size1 Small Cup (100 g)
- Calories81.9 kcal
- Carbs9.5 g
- Fiber4.0 g
- Sugar0.5 g
- Protein2.6 g
- Fat3.7 g
- Saturated fat0.7 g
- Mono unsaturated fat1.3 g
- Poly unsaturated fat1.3 g
- Cholesterol0.0 mg
- Sodium218.5 mg
Glycemic Index
30 Low
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
| Nutrient | Plantain coriander curry | Aratikaya pesara pappu curry | Kaccha kela moong sabzi | Kacha kochu mugra dal kari |
|---|---|---|---|---|
| Calories | 81.9 kcal | 163.7 kcal | 193.3 kcal | 163.7 kcal |
| Carbs | 9.5 g | 23.3 g | 28.5 g | 23.3 g |
| Protein | 2.6 g | 7.2 g | 13.2 g | 7.2 g |
| Fat | 3.7 g | 4.6 g | 2.9 g | 4.6 g |
| Fiber | 4 g | 4.9 g | 5.9 g | 4.9 g |
| Sugar | 0.5 g | 0.8 g | 0.7 g | 0.8 g |
| Sodium | 218.5 mg | 258.3 mg | 4894.6 mg | 258.3 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
