Recipes · Indian · Beverages
Solkadhi (Coconut-Kokum Cooler)
One serving has 202 kcal and 2 g protein, and at least a fifth of a woman's daily need of manganese (42%) and copper (27%). Ready in 35 minutes.
- Preparation: 35 min
- Makes: 1 serving (236 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 90 g Coconut milk, canned
- 130 g Water
- 8 g Tamarind pulp
- 3 g Garlic, raw
- 2 g Chili peppers, green, raw
- 2 g Cilantro, fresh
- 1 g Salt
Method
- Whisk the tamarind pulp (used here for kokum's souring role) with a splash of the water to loosen it, then strain out any fibers.
- Crush the garlic and green chili to a coarse paste.
- Whisk the coconut milk with the remaining water, the tamarind, garlic-chili paste and salt until smooth.
- Chill at least 30 minutes, stir well since it separates on standing, and serve cold, scattered with cilantro.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 202 kcal | 10% |
| Carbohydrates | 8.8 g | |
| Water | 203 mL | |
| Fiber | 0.56 g | 2% |
| Protein | 2.3 g | 5% |
| Tryptophan | 0.03 g | |
| Threonine | 0.07 g | |
| Isoleucine | 0.08 g | |
| Leucine | 0.15 g | |
| Lysine | 0.1 g | |
| Methionine | 0.04 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.1 g | |
| Tyrosine | 0.06 g | |
| Valine | 0.12 g | |
| Histidine | 0.05 g | |
| Fat | 19.3 g | |
| Monounsaturated | 0.84 g | |
| Polyunsaturated | 0.22 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.22 g | |
| Saturated | 17.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 33.4 mg | 3% |
| Copper | 0.24 mg | 27% |
| Iron | 3.3 mg | 18% |
| Magnesium | 51.8 mg | 17% |
| Manganese | 0.76 mg | 42% |
| Phosphorus | 102 mg | 15% |
| Potassium | 278 mg | 6% |
| Selenium | 0.56 µg | 1% |
| Sodium | 408 mg | |
| Zinc | 0.58 mg | 7% |
| Thiamin (vitamin B1) | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.02 mg | 2% |
| Niacin (vitamin B3) | 0.79 mg | 6% |
| Pantothenic acid (vitamin B5) | 0.18 mg | 4% |
| Pyridoxine (vitamin B6) | 0.08 mg | 6% |
| Folate (vitamin B9) | 15.5 µg | 4% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 9.5 mg | 2% |
| Vitamin A | 8.1 µg | 1% |
| Vitamin C | 7.5 mg | 10% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.07 mg | 0% |
| Vitamin K | 6.8 µg | 8% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.07 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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