Friday, February 20, 2009

Vegetable Kootu

15-20 green Beans, cut lengthwise
1 medium size Carrot, cut into 1/4inch lengthwise
1 medium size Potato, peeled and cut into medium size cubes
1/2 cup Green Peas
1/2 medium size Cauliflower, cut into florets

2 Green chillies
1 cup Cilantro or Spinach leaves
1/2 cup fresh/frozen grated Coconut
1/2 cup Coconut milk
1tsp Coriander seeds
3 cloves Garlic
Salt to taste

3tsp Canola oil (or any cooking oil)
1/4tsp Mustard seed
1 red chilly
3 to 4 Curry leaves

  • Puree cilantro/spinach leaves, coconut, coconut milk, garlic, chillies, coriander into a smooth paste with sufficient water {If coconut is frozen; use hot water}
  • In a large skillet, heat oil and add all diced vegetables. Mix and fry for around 5mins. Then add puree, mix all of them and cover the skillet; cook until all the veggies are tender.
  • Open the lid; add salt and let it cook for around 6-7mins
  • Heat oil in a small skillet; add mustard seeds, red chilly. When mustard starts to splutter; add curry leaves
  • Add seasoning to the curry
  • Serve it with Chapathi, Rice or Dosa
Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Carrot -
  • Excellent source of antioxidant compounds
  • High in vitamin A
  • Very good source of vitamin C, vitamin K, dietary fiber and potassium
Spinach -
  • Excellent source of iron, vitamin C and vitamin A
  • Good source of folate, magnesium and vitamin E
Green Beans -
  • Excellent source of vitamin C, vitamin K and manganese.
  • Very good source vitamin A, dietary fiber, potassium, folate, and iron.
  • Good source of magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin.
Potato -
  • Very good source of vitamin C, a good source of vitamin B6, copper, potassium, manganese, and dietary fiber.
  • Baked potato is an exceptionally healthful low calorie, high fiber food.
Cauliflower -
  • Contains allicin, folate and excellent source of fiber

No comments:

Post a Comment