Andhra · Main
Aratikaya pulusu
Raw plantain in tamarind gravy
- Energy
- 209 kcal
- Protein
- 2.93 g
- Fibre
- 7.31 g
- Time
- 40 min
Per serving, 177 g.1 Good for lunch or dinner.
One serving gives you
- 15%of the day’s folate
- 42%of the day’s vitamin C
- 29%of the day’s fibre
- 20%of the day’s potassium
Nutrition facts
One serving, 177 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy209 kcal12%
Carbohydrates
- Carbohydrate33.1 g12%
- Fibre7.31 g29%
- Soluble fibre1.63 g
Fats
- Fat6.61 g13%
- Saturated fat limit1.15 g6% of limit
- Monounsaturated fat3.2 g
- Polyunsaturated fat1.79 g
- Omega-61.7 g22%
- Omega-30.08 g9%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein2.93 g6%
- Histidine68.4 mg11%
- Isoleucine85.8 mg7%
- Leucine151 mg6%
- Lysine119 mg11%
- Methionine + cystine53.8 mg9%
- Phenylalanine + tyrosine209 mg25%
- Threonine89.8 mg21%
- Tryptophan26.3 mg13%
- Valine141 mg18%
Vitamins
- Vitamin A10.5 µg1%
- Vitamin B10.06 mg5%
- Vitamin B20.09 mg5%
- Vitamin B30.8 mg7%
- Vitamin B50.46 mg9%
- Vitamin B60.18 mg10%
- BiotinNot in the source data
- Folate32.8 µg15%
- Vitamin B120 µg0%
- Vitamin C27 mg42%
- Vitamin D0 µg0%
- Vitamin E1.06 mg14%
- Vitamin K32.2 µg59%
Minerals
- Calcium61.3 mg6%
- ChromiumNot in the source data
- Copper0.25 mg15%
- IodineNot in the source data
- Iron2.14 mg7%
- Magnesium73.9 mg20%
- Manganese0.64 mg16%
- MolybdenumNot in the source data
- Phosphorus78.4 mg8%
- Potassium710 mg20%
- Selenium2.54 µg6%
- Sodium limit339 mg17% of limit
- Zinc0.6 mg5%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Plantain, green aratikaya125 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya30 g
- Tamarind, pulp chintapandu8 g
- Jaggery, cane bellam2 g
- Chillies, red endu mirapakaya1.8 g
- Coriander seeds dhaniyalu1 g
- Turmeric powder pasupu0.3 g
- Fenugreek seeds menthulu0.3 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Iodized salt (table salt) uppu0.8 g
Method
About 40 minutes.
- 1
Soak 8 g tamarind in a cup of warm water for 10 minutes; squeeze and strain. Dry-roast and grind the coriander seeds with the red chilli. Peel raw plantain and cut into small cubes; keep in water until cooking.
- 2
Heat 5.5 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida; add the fenugreek seeds and sliced 30 g onion; cook until soft.
- 3
Add the raw plantain, turmeric and a splash of water; cover and cook until half done. Pour in the tamarind water, the ground spice and 2 g jaggery and salt.
- 4
Simmer uncovered for 10–15 minutes until the raw plantain is tender and the pulusu coats a spoon.