Recipes · Indian · Main Courses
Koottukari (Kerala Black Chickpea and Vegetable Curry with Roasted Coconut)
One serving has 777 kcal and 17 g protein, and at least a fifth of a woman's daily need of manganese (188%), folate (104%), copper (103%), thiamin (65%), pyridoxine (60%) and fiber (48%). Ready in 550 minutes.
- Preparation: 500 min
- Cooking: 50 min
- Makes: 1 serving (1,029 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free, Gluten-free
- Contains: gluten, mustard
Ingredients
- 40 g Kala chana (black chickpeas), dried
- 60 g Raw (green) plantain, peeled and cubed
- 60 g Elephant foot yam (chena), peeled and cubed
- 60 g Pumpkin or ash gourd, cubed
- 0.5 g Turmeric
- 1 g Red chilli powder
- 0.5 g Black pepper, crushed
- 1 g Salt
- 200 g Water (for cooking)
- 35 g Fresh coconut, grated
- 1 g Cumin seeds
- 3 g Jaggery (or brown sugar)
- 10 g Coconut oil
- 1 g Mustard seeds
- 1 g Dried red chillies
- 55 g Kerala matta (red parboiled) rice
- 500 g Water (for the rice)
Method
- Soak the black chickpeas overnight (8 hours) in plenty of water. Drain, cover with fresh water and simmer for 45 minutes (or pressure-cook for 15 minutes) until tender but whole. Matta rice takes as long: boil it in the plentiful water for 30-35 minutes until soft, then drain it.
- Put the plantain, yam and pumpkin in a pan with the 200 ml of water, the turmeric, chilli powder, crushed pepper and salt. Cover and simmer for 12-15 minutes until tender but not falling apart. Add the cooked chickpeas.
- Grind 25 g of the coconut with the cumin and a splash of water into a coarse paste. Stir it into the vegetables with the jaggery and simmer for 5 minutes, until thick; koottukari is a dry curry, not a soupy one.
- Heat the coconut oil in a small pan, add the mustard seeds and dried chillies and, when the seeds pop, the rest of the coconut. Stir over medium-low heat for 4-5 minutes until the coconut is deep golden brown and smells toasted.
- Pour the roasted coconut and oil over the curry and fold it in. Serve with the rice. Koottukari is one of the dishes of the Onam sadya, Kerala's vegetarian feast on a banana leaf.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 777 kcal | 37% |
| Carbohydrates | 123 g | |
| Water | 858 mL | |
| Fiber | 14.1 g | 48% |
| Protein | 16.5 g | 34% |
| Tryptophan | 0.17 g | |
| Threonine | 0.56 g | |
| Isoleucine | 0.65 g | |
| Leucine | 1.1 g | |
| Lysine | 0.81 g | |
| Methionine | 0.26 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.8 g | |
| Tyrosine | 0.42 g | |
| Valine | 0.76 g | |
| Histidine | 0.4 g | |
| Fat | 25.7 g | |
| Monounsaturated | 2.3 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 19.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 132 mg | 13% |
| Copper | 0.93 mg | 103% |
| Iron | 6.9 mg | 38% |
| Magnesium | 121 mg | 39% |
| Manganese | 3.4 mg | 188% |
| Phosphorus | 323 mg | 46% |
| Potassium | 1,545 mg | 33% |
| Selenium | 17.4 µg | 32% |
| Sodium | 445 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.72 mg | 65% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 4.9 mg | 35% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 37% |
| Pyridoxine (vitamin B6) | 0.78 mg | 60% |
| Folate (vitamin B9) | 417 µg | 104% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 65.3 mg | 15% |
| Vitamin A | 296 µg | 42% |
| Vitamin C | 31.8 mg | 42% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.7 mg | 12% |
| Vitamin K | 8.7 µg | 10% |
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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