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RECIPE
Ingredients
For the Kola Kanda:
- Red or white raw rice: ½ cup (soaked for 1–2 hours)
- Gotukola leaves: 1 handful (about 100g), washed and chopped
- Hathawariya (wild asparagus) leaves: 1 handful (about 100g), washed and chopped
- Coconut milk: 1½ cups (thin coconut milk: 1 cup, thick coconut milk: ½ cup)
- Garlic: 2 cloves (optional, for added flavor)
- Cloves- 4- 5 peaces
- Black Peppercorns- 6-8 pcs
- Salt: To taste
Nutritional Information
- Calories: ~150–180 kcal
- Protein: ~3–4 g
- Fat: ~6–8 g
- Saturated Fat: ~5–6 g (from coconut milk)
- Carbohydrates: ~20–25 g
- Dietary Fiber: ~3–4 g
- Sugars: ~1 g
- Sodium: ~200–250 mg (depending on added salt)
- Calcium: ~80–100 mg
- Iron: ~1.5–2 mg
- Potassium: ~200–250 mg
- Vitamin A: ~300–400 IU (from gotukola and hathawariya)
- Vitamin C: ~10–15 mg (from fresh herbs)
- Magnesium: ~40–50 mg
RECIPE
Gotukola and Hathawariya Kola Kanda
A Flavorful Sri Lankan Delight
Gotukola and Hathawariya Kola Kanda is a highly nutritious Sri Lankan herbal porridge made with gotukola (Asiatic pennywort) and hathawariya (wild asparagus). This traditional breakfast dish is packed with health benefits and is easy to prepare.
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Instructions
- Cook the Rice:
- Add the soaked rice and 3 cups of water to a large pot. Add garlic, cloves and peppercorns
- Cook until the rice is soft and mushy (you can use a pressure cooker for faster results). Stir occasionally to prevent sticking.
- Prepare the Herbal Mixture:
- Blend the gotukola and hathawariya leaves with a little water until smooth. Strain the mixture through a fine sieve or muslin cloth to extract the green juice. Set aside.
- Cook the Base:
- Once the rice is fully cooked and soft, mash it lightly with a spoon or whisk for a porridge-like consistency. Add the thin coconut milk and stir well.
- Add Herbs and Spices:
- Stir in the green herbal juice , Let it simmer gently for 5–7 minutes on low heat.
- Add Thick Coconut Milk:
- Add the thick coconut milk and salt to taste. Stir well and let the kola kanda warm through for another 2–3 minutes. Avoid boiling to preserve the nutrients.
- Serve:
- Serve hot in bowls. Pair with a piece
Tips
- Use brown or red rice instead of white rice for added fiber and nutrients.
- Reduce the amount of coconut milk if lowering fat intake is desired.
- Avoid straining the green juice to retain more fiber and nutrients.
Cooking Notes
The nutritional value of Gotukola and Hathawariya Kola Kanda depends on the exact quantities of ingredients used. Below is an approximate nutritional breakdown per 1 bowl (about 250 ml).
Other
Key Nutritional Benefits
- Rich in Antioxidants: Gotukola and hathawariya are loaded with antioxidants that help fight free radicals and reduce inflammation.
- Supports Digestive Health: The fiber content aids digestion and promotes gut health.
- Boosts Immunity: Gotukola and hathawariya provide vitamins A and C, which strengthen the immune system.
- Good for Skin and Hair: These herbs are traditionally known for promoting healthy skin and hair due to their nutrient content.
- Improves Energy Levels: The carbohydrates from rice provide a sustained energy source.
- Heart Health: Coconut milk and herbs contribute potassium and magnesium, which help regulate blood pressure.
