Ensaladang Katuray

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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.

Ingredients:

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

Procedure

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

Yield

Serving size                  1 cup

Weight per serving     200 g

Number of serving     3 servings

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