Nutritional Facts of Malabari Curry, South Indian Vegetable Curry, Calories in Malabari Curry, South Indian Vegetable Curry

by Tarla Dalal
This calorie page has been viewed 9531 times

How many calories does one serving of Malabari Curry have?

One serving of Malabari Curry gives 170 calories. Out of which carbohydrates comprise 34 calories, proteins account for 7 calories and remaining calories come from fat which is 130 calories.  One serving of Malabari Curry provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Malabari Curryveg malabar curry | South Indian malabari curry | with 20 amazing pictures.

A mouth watering South Indian curry which features a spectrum of flavours and colours is the very famous Malabari curry. Veg malabar curry is a perfect comfort food. It is really very simple to make and has the unique flavour of coconut, which also gives richness to the gravy. 

The process of making this malabari curry is quite quick and easy. Every Indian household has their own style of making it and this is our version of the very famous Veg malabar curry. The traditional curry is made with fish and is a famous dish from Kerala but we have an alternative for vegetarians where we have used assorted vegetables in cooking the malabari curry. 

The process is started by dry roasting all the ingredients like grated coconut, curry leaves, green chillies, garlic, cinnamon, cloves, pepper corns and a dry red chilli on a medium flame and are blended into a smooth paste using little water. This paste is used as a base to the South Indian style malabar curry. 

Further, to make the final dish, take oil you can even make use of coconut oil if you wish to. Once the oil is hot, onions are sauted, next add in tomatoes. Once cooked, all the vegetables like potatoes, carrots, cauliflower and French beans are cooked by addition of water and once the vegetables are cooked, and finally the prepared paste is added and cooked and South Indian style malabar curry is ready to be served!! 

An assortment of veggie of multiple colours, flavours and textures, while a tongue licking paste of coconut and spices which gives it luscious taste and amazing mouthfeel. 

The veg malabar curry is also very versatile, as a hot bowlful of this vegetable dish can perfectly match a range of dishes, be it RiceRotiDosaUttapaAppamor Idiyappam.

Is Malabari Curry healthy?

Yes, but with a little modification. Made from french beans, cauliflower, carrots, potatoes, coconut, onions, tomatoes and spices. 

Let's understand the Ingredients.

What's good.

Carrots : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Cauliflower : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. Rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccolikaleradishbrussel sproutsred cabbage)  maintain Estrogen balances which is crucial for women. Read here for detailed benefits of cauliflower

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

Onions : Yes, its a great antioxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

What's the problem?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Can diabetics, heart patients and over weight individuals have Malabari Curry ?

Yes, but drop the usage of potatoes in the recipe. 

Can healthy individuals have Malabari Curry?

Yes, but reduce or remove the potatoes. 

Malabari Curry is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 170 calories that come from Malabari Curry?

Walking (6 kmph) = 51 mins

Running (11 kmph) = 17 mins

Cycling (30 kmph) = 23 mins       

Swimming (2 kmph) = 29 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy170 cal8%
Protein1.7 g3%
Carbohydrates8.4 g3%
Fiber3.6 g14%
Fat14.4 g22%
Cholesterol0 mg0%
Vitamin A261.1 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C17 mg42%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)20.7 mcg10%
Calcium35.4 mg6%
Iron0.8 mg4%
Magnesium19.3 mg6%
Phosphorus89.9 mg15%
Sodium13.6 mg1%
Potassium168.3 mg4%
Zinc0.4 mg4%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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