Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Green plantain, diced small | 560 g | Sweet, Astringent · Cooling |
 Fresh coconut, grated | 45 g | Sweet · Cooling |
 Coconut oil | 14 g | Sweet · Cooling |
 Mustard seeds | 3 g | Pungent · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Turmeric | 1 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 70 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the green plantain into small, even dice so the pieces steam quickly.
- Warm the coconut oil; let the mustard seeds pop, then add the curry leaves and turmeric.
- Add the vegetables, salt, and water; cover and steam over low heat until just tender.
- Remove the lid, fold in the grated coconut, and cook for two minutes without browning it.
- Take the pan off the heat while the vegetables retain their color and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian poriyal and thoran tradition)
Green Plantain Poriyal follows the gently steamed vegetable-and-coconut style of southern India. Vata: serve warm and increase coconut slightly. Pitta: keep mustard modest and use the stated coconut. Kapha: reduce coconut and finish the vegetables fairly dry.
USDA Nutrition Facts for Green Plantain Poriyal
| Nutrient | Per 100g | Per Serving (1 serving (175g)) |
|---|---|---|
| Energy (Calories) | 165 kcal | 289 kcal |
| Protein | 1.4 g | 2.4 g |
| Total Carbohydrates | 30.6 g | 53.6 g |
| Dietary Fiber | 2.5 g | 4.3 g |
| Total Sugars | 2.2 g | 3.9 g |
| Total Fat | 4.4 g | 7.6 g |
| Calcium | 7.9 mg | 13.8 mg |
| Iron | 0.88 mg | 1.54 mg |
| Magnesium | 37.0 mg | 64.8 mg |
| Phosphorus | 35.5 mg | 62.2 mg |
| Potassium | 376 mg | 657 mg |
| Sodium | 225 mg | 394 mg |
| Zinc | 0.24 mg | 0.43 mg |
| Copper | 0.13 mg | 0.22 mg |
| Manganese | 0.13 mg | 0.22 mg |
| Selenium | 1.5 µg | 2.7 µg |
| Vitamin C | 16.4 mg | 28.7 mg |
| Vitamin A (RAE) | 0.5 µg | 0.9 µg |
| Vitamin E | 0.13 mg | 0.22 mg |
| Vitamin K | 3.4 µg | 5.9 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.15 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.50 mg | 0.87 mg |
| Vitamin B6 | 0.06 mg | 0.11 mg |
| Folate (DFE) | 2.4 µg | 4.2 µg |
| Choline | 1.6 mg | 2.8 mg |
