Man-Thai Curry

Tomato Masala rice with a tangy twist 

 Category – Indian

PREP TIME

30 mins

COOKING TIME

20 mins

CALORIES

445 kcal per serving

INGREDIENTS

  • 2 tbsp. coconut oil
  • 1 Tsp. rai (mustard seeds)
  • 7 to 8 curry leaves
  • 3 dried red chilies
  • 1 ½ Tbsp. ginger paste
  • 2 Tbsp. thai curry paste
  • 2 Tsp. rice flour
  • 1 cup thin coconut milk
  • 1 cup par boiled broccoli
  • 1 cup par boiled sweet potato
  • 4 lime leaves
  • Salt to taste
  • ½ Tsp. jaggery sugar

DIRECTIONS 

BENEFITS

TIPS

NUTRITIONAL VALUE

  • Coconut:
    • Coconuts are rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous.

    Broccoli:

    • Broccoli has a higher protein content than other vegetables.
    • Broccoli contains vitamins and minerals like vitamin C, vitamin K, vitamin A, folate, potassium, manganese and iron.

    Sweet potato:

    • Sweet potatoes are good source of Vitamin A, Vitamin C and Manganese.
    • It is also a good source of Dietary Fiber, Vitamin B6 and Potassium.

SELECTION & STORAGE

  • Coconut:
    • Coconut: When you pick a coconut for preparing coconut milk, you should pick one that doesn’t have any cracks in it and feels heavy and full.
    • Pre-Made coconut milk: When you pick the pre-made coconut milk. The best kinds of coconut milk are organic, cold pressured and contain no added sugar or sweeteners, preservatives, artificial sweeteners, and aren’t pasteurized (which can potentially destroy some of the nutrients).
    • You can keep whole coconut at room temperature for about a week, in the refrigerator for 2-3 weeks, and in the freezer for 6 months.

    Broccoli:

    • While buying broccoli, choose deep green coloured with firmly closed florets.
    • Do not buy broccoli which has yellow colour as it indicates the sign of aging of broccoli.
    • Raw broccoli requires air circulation, store in perforated plastic bags and use within 2 to 3 days.

     

    Sweet Potato:

     

    • Select firm, dark, smooth sweet potatoes without wrinkles, bruises, sprouts, or decay.
    • Sweet potatoes should not be refrigerated since cold temperatures will break down its starches and alter the flavour and texture. It should be stored at normal temperature.

     

PREPARING & COOKING

  • Broccoli:
    • Do not overcook broccoli as the nutrients and flavour will be lost.

     

    Sweet potato:

    • It should not be mixed with too many vegetables as different texture and cooking time might spoil the recipe.

CAUTION

High calorie:One thing to be mindful of with coconut milk is how much you consume, the fat is a healthy type but considering it has a high calorie and fat content portion control is important very, especially if you’re working toward reducing your weight.

Gas or bowel irritation:In few people, all the cruciferous vegetables due to the fibre content, creates gassy feel or bowel irritation.

Kidney stones:If sweet potatoes are eaten in excess amount,the high oxalate content increases the possibility of kidney stone formation in the body. So, if you have a history of kidney stone, refrain from consuming excess amounts of sweet potatoes as it can be harmful for your health. And in that case, it is advisable to consult a doctor before adding it to your diet.

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