THEEKOORAKU

THEEKURAKU

INGREDIENTS: serves one

Molaikeerai(Amaranth Leaves)-2 cups

Garlic cloves-3

more Milaghai(green chilli soaked in salted buttermilk and dried)-2nos as per spiciness

salt as needed

Mustard seeds

oil

Method:

Take the tip leaves from the keerai as we need only tender leaves. Wash and add little water approximately 5tbsp as leaves itself has water content and boil them lightly for 5 minutes with closed lid. Remove from fire take the leaves out add chilli, garlic and mash them nicely like a paste. or you can use mixer grinder. Add salt if needed because the chilli itself has salt. Season it with popped mustard and fried urad dhal. After everything is done if you feel you need little spicy fry red chillie in the oil and add. 

Nutritional Info:

Very healthy high fibre, high Vitamin A, Vitamin C, Folate, carbohydrates, proteins,little fat, omega 3 and 6 fatty acids, and minerals in it.Good for all sorts of people.

NUTRITION INFORMATION for amaranth cooked

Amounts per 1 cup (132g)

Calorie Information Amounts Per Selected Serving %DV Calories 27.7 (116 kJ) 1%   From Carbohydrate 18.9 (79.1 kJ)   From Fat 2.0 (8.4 kJ)   From Protein 6.8 (28.5 kJ)   From Alcohol ~ (0.0 kJ) Carbohydrates Amounts Per Selected Serving %DV Total Carbohydrate 5.4 g 2% Dietary Fiber ~ ~ Starch ~ Sugars ~ Fats & Fatty Acids Amounts Per Selected Serving %DV Total Fat 0.2 g 0% Saturated Fat 0.1 g 0% Monounsaturated Fat 0.1 g Polyunsaturated Fat 0.1 g Total trans fatty acids ~ Total trans-monoenoic fatty acids ~ Total trans-polyenoic fatty acids ~ Total Omega-3 fatty acids 1.3 mg Total Omega-6 fatty acids 104 mg Learn more about these fatty acids and their equivalent names

Protein & Amino Acids Amounts Per Selected Serving %DV Protein 2.8 g 6% Vitamins Amounts Per Selected Serving %DV Vitamin A 3656 IU 73% Vitamin C 54.3 mg 90% Vitamin D ~ ~ Vitamin E (Alpha Tocopherol) ~ ~ Vitamin K ~ ~ Thiamin 0.0 mg 2% Riboflavin 0.2 mg 10% Niacin 0.7 mg 4% Vitamin B6 0.2 mg 12% Folate 75.2 mcg 19% Vitamin B12 0.0 mcg 0% Pantothenic Acid 0.1 mg 1% Choline ~ Betaine ~ Minerals Amounts Per Selected Serving %DV Calcium 276 mg 28% Iron 3.0 mg 17% Magnesium 72.6 mg 18% Phosphorus 95.0 mg 10% Potassium 846 mg 24% Sodium 27.7 mg 1% Zinc 1.2 mg 8% Copper 0.2 mg 10% Manganese 1.1 mg 57% Selenium 1.2 mcg 2% Fluoride ~ Sterols Amounts Per Selected Serving %DV Cholesterol 0.0 mg 0% Phytosterols ~ Other Amounts Per Selected Serving %DV Alcohol 0.0 g Water 121 g Ash 2.8 g Caffeine ~ Theobromine ~