- 150 grams Arbi/ Colocassia (medium sized)
- 1/2 teaspoon chilli powder
- 1/2 tablespoon Sesame seeds
- 1/2 teaspoon crushed ajwain
- 1/2 tablespoon Coriander powder
- Salt, to taste
- 1/4 teaspoon Turmeric powder
- 1/2 teaspoon Rice flour (for crispiness)
- 2 tablespoons finely chopped coriander
|Calories||220||Calories from Fat||28|
|Total Fat||3.1g 5%||Saturated Fat||0.4g2%|
|Cholesterol||0mg 0%||Sodium||597mg 25%|
|Potassium||1068 mg 31%||Carbohydrates||45.5g15%|
|Total Fat||3.1g 5%|
|Potassium||1068 mg 31%|
|Calories from Fat||28|
Clean all the mud off the arbi under running water.
Cook the arbi in the pressure cooker making sure they don’t turn to mush. Once the steam has settled, open, and remove the arbi to a plate and cool for 10 minutes till comfortable to peel. Once peeled, place them in a single layer in a large dish.
With a wooden masher or your hands, lightly flatten each piece into desired shapes like a round or oval etc. Do not press with too much force, that will cause it to crumble. Gently, coat the spices over the arbi and let this sit for about 15 minutes. You could also refrigerate the dish covered with cling wrap until the time you want to shallow fry and serve.
Heat a little in a pan, and shallow fry each marinated arbi until lightly browned on both sides.
Arbi is a starch-rich, globular fleshy taproot of aroid family plants.
Health benefits of Arbi include:
Arbi possess more calories than potatoes. 100 grams of root provides 112 calories. Their calorie value chiefly comes from complex carbohydrates, amylose and amylopectin. Nonetheless, the roots are very low in fats.
They are free from gluten protein. They carry high-quality phyto-nutrition profile comprising of dietary fiber, and antioxidants in addition to moderate proportions of minerals, and vitamins.
It is one of the finest sources dietary fibers; 100 g flesh provides 4.1 g or 11% of daily-requirement of dietary fiber. Together with slow digesting complex carbohydrates, moderate amounts of fiber in the food help gradual rise in blood sugar levels.
Yellow-fleshed roots and young, tender leaves have significant levels of phenolic flavonoid pigment antioxidants such as ß-carotenes, and cryptoxanthin along with vitamin A. 100 g fresh taro leaves provide 4825 IU or 161% of RDA of vitamin A. Altogether, these compounds are required for maintaining healthy mucus membranes, skin and vision. Consumption of natural foods rich in flavenoids helps protect from lung and oral cavity cancers.
It also contains good levels of some of the valuable B-complex group of vitamins such as pyridoxine (vitamin B-6), folates, riboflavin, pantothenic acid, and thiamin.
Further, arbi provide healthy amounts of some of important minerals like zinc, magnesium, copper, iron, and manganese. In addition, the root has very good amounts of potassium. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.
This dish is: Low in saturated fat, No cholesterol, Low in sugar, High in dietary fiber, High in manganese, High in potassium and High in vitamin C.