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Beena’s Kitchen – Traditional Kerala Recipes

Sambar

Sambar

Classic South Indian lentil and vegetable stew made with tamarind and freshly ground spices.

Nutrition: 150 kcal | 20g carbs | 6g protein | 4g fat
Health Tips: High fiber, diabetic friendly, supports digestion

Aviyal

Aviyal

A thick mixture of vegetables and coconut, flavored with curry leaves and coconut oil.

Nutrition: 120 kcal | 14g carbs | 3g protein | 6g fat
Health Tips: Great for blood pressure, rich in antioxidants

Beetroot Pachadi

Beetroot Pachadi

A festive pink dish made from beetroot, coconut, and curd, often part of Sadya meals.

Nutrition: 90 kcal | 10g carbs | 2g protein | 5g fat
Health Tips: Supports liver, lowers blood pressure

Kadala Curry

Kadala Curry

Black chickpeas in a spicy roasted coconut gravy. A staple with puttu or appam.

Nutrition: 200 kcal | 22g carbs | 9g protein | 6g fat
Health Tips: Protein-rich, low glycemic, helps with sugar control

Ulli Kozhi (Shallot Chicken)

Ulli Kozhi

Chicken slow-cooked with shallots, garlic, and pepper — a rustic Kerala favorite.

Nutrition: 250 kcal | 4g carbs | 20g protein | 12g fat
Health Tips: Anti-inflammatory, ideal for colds

Coconut Arachu Chicken Curry

Coconut Arachu Chicken

Chicken simmered in a paste of fresh coconut, fennel, and spices — creamy and comforting.

Nutrition: 270 kcal | 6g carbs | 18g protein | 14g fat
Health Tips: High in healthy fats, good for muscle strength

Kudampuli Itta Meen Curry

Fish Curry

Tamarind (kudampuli) infused fish curry with turmeric, ginger, and garlic.

Nutrition: 220 kcal | 2g carbs | 23g protein | 12g fat
Health Tips: Omega-3 rich, good for heart health

Coconut Chutney

Coconut Chutney

A simple blend of grated coconut, green chili, and curry leaves, perfect for dosa or idli.

Nutrition: 80 kcal | 3g carbs | 1g protein | 7g fat
Health Tips: Boosts energy, high in good fats