Recipes · Indian · Main Courses
Theeyal (Kerala Breadfruit Curry in Roasted Coconut and Tamarind)
One serving has 724 kcal and 11 g protein, and at least a fifth of a woman's daily need of manganese (99%), copper (68%), thiamin (62%), folate (57%), vitamin C (56%) and fiber (53%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (563 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free, Gluten-free
- Contains: mustard
Ingredients
- 70 g Kerala matta rice (red parboiled rice)
- 120 g Breadfruit
- 50 g Shallots
- 40 g Coconut, freshly grated
- 4 g Coriander seeds
- 2 g Dried red chillies
- 0.3 g Fenugreek seeds
- 0.5 g Ground turmeric
- 12 g Tamarind pulp
- 12 g Coconut oil
- 0.5 g Mustard seeds
- 0.5 g Curry leaves
- 250 g Water
- 1 g Salt
Method
- Rinse the rice and boil it in plenty of water for 30-35 minutes, until tender (matta rice takes longer than white rice), then drain it.
- Soak the tamarind in 100 ml of warm water for 10 minutes, squeeze it with your fingers and strain the juice, throwing away the fibres and seeds.
- Peel the breadfruit, cut out the spongy core and cut the flesh into 2-3 cm cubes. Peel the shallots and halve the larger ones.
- Roast the coconut: stir it with the coriander seeds, dried chillies, fenugreek and three of the shallots, sliced, in a dry heavy pan over medium-low heat for 10-12 minutes, until it is deep brown, the colour of milk chocolate, and smells toasted. Don't let it burn. Stir in the turmeric off the heat, cool it, then grind it with a little water to a smooth, dark, oily paste.
- Heat half the coconut oil in a pan and fry the rest of the shallots for 3 minutes. Add the breadfruit, the tamarind water, the salt and enough water to cover, and simmer for 10-12 minutes, until the breadfruit is just tender.
- Stir in the roasted coconut paste and simmer for 5 minutes more, until the gravy is thick and coats the breadfruit.
- Heat the rest of the oil in a small pan, add the mustard seeds and, when they pop, the curry leaves. Pour this over the theeyal and serve it with the rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 724 kcal | 34% |
| Carbohydrates | 116 g | |
| Water | 405 mL | |
| Fiber | 15.6 g | 53% |
| Protein | 10.4 g | 22% |
| Tryptophan | 0.11 g | |
| Threonine | 0.37 g | |
| Isoleucine | 0.44 g | |
| Leucine | 0.74 g | |
| Lysine | 0.36 g | |
| Methionine | 0.19 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.44 g | |
| Tyrosine | 0.26 g | |
| Valine | 0.54 g | |
| Histidine | 0.19 g | |
| Fat | 27.5 g | |
| Monounsaturated | 2.3 g | |
| Polyunsaturated | 0.88 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.82 g | |
| Saturated | 22.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 147 mg | 15% |
| Copper | 0.61 mg | 68% |
| Iron | 6.3 mg | 35% |
| Magnesium | 105 mg | 34% |
| Manganese | 1.8 mg | 99% |
| Phosphorus | 258 mg | 37% |
| Potassium | 1,202 mg | 26% |
| Selenium | 21.7 µg | 39% |
| Sodium | 422 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.68 mg | 62% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 5.5 mg | 39% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 27% |
| Pyridoxine (vitamin B6) | 0.67 mg | 52% |
| Folate (vitamin B9) | 229 µg | 57% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 30.1 mg | 7% |
| Vitamin A | 28.3 µg | 4% |
| Vitamin C | 42.3 mg | 56% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.39 mg | 3% |
| Vitamin K | 3.8 µg | 4% |
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.
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