Vegetables in Coconut Milk, Mangalorean Style Valval
by Tarla Dalal
Vegetables in Coconut Milk, also called Valval, is a sumptuous mixed veggie preparation in traditional Mangalorean style.
Here, the veggies are cooked in a base of mildly sweetened coconut milk, and flavoured with a tempering of cumin and green chillies.
Simple but elegant, Vegetables in Coconut Milk is a dish that appeals to everybody. You can serve it with dal and hot rice , or with rotis .
Although you can slightly alter the combination of veggies used, do not miss out on traditional ones like red pumpkin and ivy gourd, because they are important to get the authentic effect.
Vegetables in Coconut Milk, Mangalorean Style Valval recipe - How to make Vegetables in Coconut Milk, Mangalorean Style Valval
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1/2 cup green peas
1/2 cup chopped red pumpkin (bhopla / kaddu)
1/4 cup chopped bottle gourd (doodhi / lauki)
1/4 cup chopped tendli (ivy gourd)
1/4 cup chopped french beans
1 1/4 cups coconut milk (nariyal ka doodh)
1 tbsp plain flour (maida)
1 tsp ghee
3/4 tsp cumin seeds (jeera)
3 slit green chillies
4 curry leaves (kadi patta)
salt to taste
1 tsp sugar
For Serving
rice
- Method
- Combine ¾ cup of coconut milk and plain flour in a bowl, whisk well and keep aside.
- Heat the ghee in a deep non-stick pan, add the cumin seeds, slit green chillies and curry leaves and sauté on a medium flame for 30 seconds.
- Add the vegetables and sauté on a medium flame for 2 minutes.
- Add the remaining ½ cup of coconut milk, ½ cup of water and salt, mix well and cook on a medium flame for 5 minutes, while stirring occasionally.
- Add the coconut milk-plain flour mixture and sugar, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Serve hot with rice.
| Energy | 284 cal |
| Protein | 4.5 g |
| Carbohydrates | 14.1 g |
| Fiber | 9.2 g |
| Fat | 23.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 43.7 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 5.6 mg |
| Folic Acid | 13.1 mcg |
| Calcium | 17.7 mg |
| Iron | 1.4 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 6.2 mg |
| Potassium | 54.1 mg |
| Zinc | 0.1 mg |