As I mentioned in an earlier blog post, I'll be sharing some of the vegetable recipes featured at the 2012 FNRI Menu Guide Calendar. Presenting "Ensaladang Katuray", an authentic ethnic appetizer featuring "katuray" flowers and ripe mango cubes blended with tomatoes, bagoong isda and vinegar that will surely stimulate your taste buds.
|photo courtesy of Overseas Pinoy Cooking (original recipe source)|
But first, are we all familiar with Katuray? Sesbania grandiflora (Linn) Pers. or West Indian Pea (English Name). Katuray is a tree, 5 to 12 meters high, often planted for its edible flowers and pods. Its flowers are an excellent source of calcium, fair source of iron, and a good source of vitamin B. The large white or pink flowers are edible, eaten raw or steamed; makes for an excellent. Young pods are eaten like string beans.
1 cup Katuray flower
1/4 cup Tomato, diced
1/4 cup Onion, Bombay, chopped
2 cups Mango, medium ripe, cubed (any variety)
1/4 cup Bagoong na isda
1/4 cup Vinegar
1. Wash and drain flowers. Trim stem and remove stamen/ pistil from the flowers.
2. Place the trimmed flowers in a bowl.
3. Blanch with boiling water for 1 minute then drain. Let the flowers cool.
4. In a separate bowl, gently toss flowers, tomato, onion and mango. Chill in the refrigerator.
5. Just before serving, pour the bagoong-vinegar mixture.
Estimated energy and nutrient content per serving (using FCT + Menu Evaluation Software, v.2002)
Energy, kcal 130
Protein, g 6.0
Calcium, mg 181
Iron, mg 3
Vitamin A, microgram RE 177
Thiamin, mg 0.17
Riboflavin, mg 0.15
Niacin, mg 4.4
Vitamin C, mg 69
Serving size 1 cup
Weight per serving 200 gNumber of serving 3 servings