Mini Mattu Gulla Overview
Mini Mattu Gulla is a unique variety of eggplant, specifically grown in the Mattu region of Karnataka, India. Known for its subtle, less bitter flavor and soft texture, it’s a cherished vegetable in South Indian cuisine, especially in Udupi and Mangalore. It holds a distinct position in Indian culinary tradition due to its rich flavor and adaptability in various recipes.
Health Benefits of Mini Mattu Gulla
- Rich in Antioxidants: Contains anthocyanins and polyphenols, which help reduce inflammation.
- Fiber Content: Promotes healthy digestion and may lower cholesterol.
- Low in Calories: Suitable for weight management diets.
- High in Vitamins: Contains vitamin C and vitamin K, which support immune and bone health.
- Potassium-Rich: Helps manage blood pressure and supports heart health.
- Blood Sugar Control: Contains fiber that helps control blood sugar spikes.
Nutritional Value (per 100g of Mini Mattu Gulla)
- Calories: ~25 kcal
- Carbohydrates: 6g
- Protein: 1g
- Fiber: 3g
- Vitamin C: 3 mg
- Potassium: 230 mg
- Vitamin K: 3 mcg
How to Eat Mini Mattu Gulla
- Curries: Adds a delicate flavor to gravies and masalas.
- Stuffed: Hollowed and stuffed with spices, then sautéed or baked.
- Roasted or Grilled: Develops a smoky flavor.
- Stir-fried: Simple preparation with spices.
- Baked or Broiled: Maintains its flavor in slow-cooked dishes.
Full Detailed Recipe for Mattu Gulla Masala
Ingredients
- Mini Mattu Gulla (Eggplants): 200g, cut into cubes
- Coconut Oil: 1 tablespoon
- Mustard Seeds: ½ teaspoon
- Curry Leaves: 6-8 leaves
- Onion: 1, finely chopped
- Tomato: 1 large, chopped
- Green Chilies: 2, slit
- Coriander Powder: 1 teaspoon
- Turmeric Powder: ¼ teaspoon
- Red Chili Powder: ½ teaspoon
- Salt: To taste
- Fresh Coriander: For garnish
Instructions
- Heat Oil: Add coconut oil to a pan over medium heat.
- Temper Spices: Add mustard seeds, let them splutter, then add curry leaves.
- Sauté Onions: Add onions and green chilies, cook until golden brown.
- Add Tomatoes and Spices: Stir in chopped tomatoes, coriander powder, turmeric, red chili powder, and salt. Cook until tomatoes soften.
- Add Mattu Gulla: Add cubed Mattu Gulla, mix well, and cover. Let it cook for 10-15 minutes, stirring occasionally.
- Garnish and Serve: Garnish with fresh coriander and serve with rice or chapati.
5 Indian Recipes with Mini Mattu Gulla
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Mattu Gulla Sambar
- Ingredients: Mini Mattu Gulla, toor dal, sambar powder, tamarind, curry leaves, oil.
- Instructions: Cook dal with Mattu Gulla, mix with tamarind and spices for a traditional sambar.
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Stuffed Mattu Gulla
- Ingredients: Mini Mattu Gulla, coconut, coriander, tamarind, green chilies.
- Instructions: Hollow Mattu Gulla, fill with coconut-spice mixture, cook in a pan.
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Mattu Gulla Bajji (Fritters)
- Ingredients: Mini Mattu Gulla slices, gram flour, rice flour, turmeric, salt, oil.
- Instructions: Coat slices in spiced batter, deep fry until crispy.
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Mattu Gulla Stir-Fry
- Ingredients: Mini Mattu Gulla, onion, mustard seeds, curry leaves, spices.
- Instructions: Stir-fry Mattu Gulla with onions and spices for a quick side.
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Mattu Gulla Curry
- Ingredients: Mini Mattu Gulla, coconut milk, ginger, garlic, green chilies.
- Instructions: Simmer Mattu Gulla in coconut milk with spices for a creamy curry.
5 Non-Indian Recipes with Mini Mattu Gulla
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Roasted Eggplant with Herbs
- Ingredients: Mini Mattu Gulla, olive oil, garlic, thyme, rosemary, salt.
- Instructions: Roast in oven with herbs and garlic until tender.
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Eggplant and Feta Salad
- Ingredients: Mini Mattu Gulla, feta cheese, cherry tomatoes, olive oil, basil.
- Instructions: Grill Mattu Gulla, toss with feta and tomatoes for a Mediterranean-style salad.
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Eggplant Parmesan
- Ingredients: Mini Mattu Gulla, marinara sauce, mozzarella, parmesan, breadcrumbs.
- Instructions: Layer roasted Mattu Gulla with cheese and marinara, bake until golden.
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Eggplant Ratatouille
- Ingredients: Mini Mattu Gulla, zucchini, bell peppers, tomatoes, herbs.
- Instructions: Cook Mattu Gulla with mixed veggies and herbs for a French ratatouille.
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Grilled Eggplant with Tahini Sauce
- Ingredients: Mini Mattu Gulla, tahini, lemon juice, garlic, parsley.
- Instructions: Grill Mattu Gulla and serve with a tangy tahini sauce.
Mini Mattu Gulla is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!