Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Green plantain, diced | 580 g | Sweet, Astringent · Cooling |
 Curry leaves | 4 g | Bitter, Pungent · Heating |
 Fresh coconut, grated | 28 g | Sweet · Cooling |
 Coconut oil | 18 g | Sweet · Cooling |
 Mustard seeds | 4 g | Pungent · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 120 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the diced green plantain into even pieces.
- Warm the Coconut oil in a wide pan; bloom the mustard seeds and ginger, then add turmeric.
- Add the vegetables and curry leaves, grated fresh coconut; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian sabzi tradition)
Green Plantain Curry-Leaf Sabzi is a softly cooked, moderately seasoned vegetable dish. Vata: cook it fully and add a touch more ghee. Pitta: keep chilies absent and favor coriander. Kapha: reduce fat and leave the finish drier.
USDA Nutrition Facts for Green Plantain Curry-Leaf Sabzi
| Nutrient | Per 100g | Per Serving (1 serving (191g)) |
|---|---|---|
| Energy (Calories) | 154 kcal | 294 kcal |
| Protein | 1.3 g | 2.4 g |
| Total Carbohydrates | 28.9 g | 55.3 g |
| Dietary Fiber | 2.2 g | 4.1 g |
| Total Sugars | 2.0 g | 3.8 g |
| Total Fat | 3.8 g | 7.3 g |
| Calcium | 8.9 mg | 17.1 mg |
| Iron | 0.86 mg | 1.64 mg |
| Magnesium | 35.4 mg | 67.7 mg |
| Phosphorus | 32.4 mg | 61.9 mg |
| Potassium | 354 mg | 677 mg |
| Sodium | 206 mg | 394 mg |
| Zinc | 0.22 mg | 0.42 mg |
| Copper | 0.11 mg | 0.22 mg |
| Manganese | 0.15 mg | 0.29 mg |
| Selenium | 1.5 µg | 2.8 µg |
| Vitamin C | 15.5 mg | 29.7 mg |
| Vitamin A (RAE) | 0.6 µg | 1.2 µg |
| Vitamin E | 0.15 mg | 0.28 mg |
| Vitamin K | 4.1 µg | 7.9 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.47 mg | 0.90 mg |
| Vitamin B6 | 0.06 mg | 0.11 mg |
| Folate (DFE) | 1.9 µg | 3.7 µg |
| Choline | 1.6 mg | 3.2 mg |
