Muttaikose Poriyal

Ingredients

1. 2 cups cabbage, finely chopped
2. 1 cup carrot, grated
3. 1 tablespoon oil (coconut oil or vegetable oil)
4. 1 teaspoon mustard seeds
5. 1 teaspoon urad dal (split black gram)
6. 1 teaspoon chana dal (split chickpeas)
7. 1-2 green chilies, slit (adjust to taste)
8. 1/4 teaspoon turmeric powder (optional)
9. Salt, to taste
10. Fresh coriander leaves, chopped (for garnish)
11. Optional: Grated coconut (for garnish)

Instructions

1. Heat Oil: In a pan, heat the oil over medium flame.
2. Add Mustard Seeds: Once the oil is hot, add mustard seeds. Let them splutter.
3. Add Dals: Add urad dal and chana dal. Sauté until they turn golden brown.
4. Add Green Chilies: Add the slit green chilies and sauté for a minute.
5. Add Cabbage and Carrot: Add the chopped cabbage and grated carrot to the pan. Mix well.
6. Add Turmeric and Salt: Sprinkle turmeric powder and salt over the vegetables. Mix well.
7. Cook: Cover the pan and cook for about 5-7 minutes on low heat, stirring occasionally, until the cabbage and carrot are tender.
8. Garnish: Once cooked, garnish with chopped coriander leaves and, if desired, some grated coconut.
9. Serve: Serve hot as a side dish with rice and sambar or as part of a larger meal.

Here's a general overview of the calories and nutrients in Cabbage and Carrot Poriyal, based on typical serving sizes:

Nutritional Information (per serving, approx. 1 cup)

1. Calories: 80-100 kcal
2. Protein: 3-4 g
3. Carbohydrates: 15-20 g
4. Dietary Fiber: 4-5 g
5. Sugars: 3-5 g
6. Fat: 3-5 g
7. Saturated Fat: 1 g
8. Vitamins:
9. Vitamin A: 700-800 IU (from carrots)
10. Vitamin C: 30-40 mg (from cabbage and carrots)
11. Folate: 50-60 mcg
12. Minerals:
13. Calcium: 30-50 mg
14. Iron: 1-2 mg

Health Benefits

1. High in Fiber: Aids in digestion and promotes satiety.
2. Rich in Vitamins: Contributes to immune health and skin health.
3. Low in Calories: Makes it a great option for weight management.

Note

Nutritional values can vary based on exact measurements and additional ingredients (like grated coconut). For precise nutrition, consider using a nutritional calculator with the specific ingredients you use.