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RECIPE
Ingredients
- Gotukola leaves: 1 bunch (about 200g), finely chopped
- Freshly grated coconut: 4- 5 tablespoons
- Green chilies: 2–3, finely sliced (adjust to taste)
- Red onion: 1 small(30 g), finely chopped
- Tomato: 1 small, (50g) finely diced (optional)
- Lime or lemon juice: 1–2 teaspoons (to taste)
- Salt: To taste
- Maldive fish flakes: 1–2 tablespoons (optional, for added flavor)
- Black pepper powder: A pinch (optional)
Nutritional Information
- Calories: ~75–90 kcal
- Protein: ~2–3 g
- Fat: ~5–6 g
- Saturated Fat: ~4 g (from grated coconut)
- Carbohydrates: ~6–8 g
- Dietary Fiber: ~3–4 g
- Sugars: ~2–3 g
- Vitamin A: ~2000–3000 IU (from gotukola leaves)
- Vitamin C: ~25–35 mg (from gotukola and lime juice)
- Calcium: ~40–60 mg
- Iron: ~1–2 mg
- Potassium: ~200–250 mg
RECIPE
Gotukola Sambal
A Flavorful Sri Lankan Delight
Gotukola Sambal is a traditional Sri Lankan dish made with finely chopped gotukola (Asiatic pennywort) leaves, which are packed with nutrients. Here’s a classic recipe for preparing Gotukola Sambal:
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Instructions
- Prepare the Gotukola: Wash the gotukola leaves thoroughly and dry them. Finely chop the leaves and place them in a large mixing bowl.
- Add Ingredients: Add grated coconut, green chilies, chopped red onion, diced tomato (if using), and Maldive fish flakes to the bowl with gotukola.
- Season: Sprinkle salt and a pinch of black pepper (optional). Squeeze fresh lime or lemon juice over the mixture.
- Mix: Using your hands or a spoon, mix all the ingredients thoroughly until well combined.
- Taste and Adjust: Adjust the seasoning with more salt or lime juice as needed.
- Serve: Serve fresh as a side dish with rice, curry, or other Sri Lankan dishes.
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Tips
- Use fresh, organic gotukola leaves to maximize nutritional benefits.
- Limit the amount of coconut if reducing fat intake.
- Adding Maldive fish flakes increases protein content.
Cooking Notes
- For a vegan version, omit the Maldive fish flakes.
Other
Health Benefits
- Rich in Antioxidants: Gotukola contains flavonoids and antioxidants that help reduce inflammation and protect against oxidative stress.
- Boosts Cognitive Function: Traditionally used in Ayurvedic medicine for enhancing memory and brain health.
- High in Fiber: Aids digestion and promotes gut health.
- Heart-Friendly: Contains potassium, which helps regulate blood pressure.
- Immune Support: Vitamin C boosts immunity and supports skin health.
