Keralan tomato salad with curry leaves

Kerala Tomato Salad  with Curry Leaves

Serves 4

  • 12 ripe plum tomatoes, peeled and seeded

  • salt, for sprinkling

  • 1 splash olive oil or sunflower oil

  • 1 tablespoon mustard seeds

  • 1 small handful curry leaves

  • 2 small dried chillies

  • 2 cloves garlic, finely sliced

  • 1 tablespoon red or white wine vinegar

All you need to do is roughly cut up your plum tomatoes, then sprinkle with salt.



Preheat a pan, and add a little oil along with your mustard seeds, curry leaves, dried chilli and garlic. Fry until the garlic is golden brown, then remove from the heat and pour in the tomatoes, and add the red or white wine vinegar. Allow to spit and a sizzle for a bit, then put in a bowl and season.

Nutritional Information

Keralan tomato salad with curry leaves

A lovely little kick for curries

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Inspired by southern-Indian cooking, a dollop of this spicy combo is delicious with creamy curries
Serves 4
10m
Super easy
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Method

All you need to do is roughly cut up your plum tomatoes, then sprinkle with salt.

Preheat a pan, and add a little oil along with your mustard seeds, curry leaves, dried chilli and garlic. Fry until the garlic is golden brown, then remove from the heat and pour in the tomatoes, and add the red or white wine vinegar. Allow to spit and a sizzle for a bit, then put in a bowl and season.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 102
    5%
  • Carbs 8.0g
    3%
  • Sugar 7.1g 8%
  • Fat 6.1g 9%
  • Saturates 1.0g 5%
  • Protein 2.4g 5%
Of an adult's reference intake

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When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 12 ripe plum tomatoes, peeled and seeded

  • salt, for sprinkling

  • 1 splash olive oil or sunflower oil

  • 1 tablespoon mustard seeds

  • 1 small handful curry leaves

  • 2 small dried chillies

  • 2 cloves garlic, finely sliced

  • 1 tablespoon red or white wine vinegar