Hath Maluwa is a traditional food in Sri Lanka. It is an indispensable dish that is served on the Sinhala New Year table. It is a delicious food recipe and also a healthy recipe. It is a mixed vegetable curry with loads of flavors. Vegetables (nuts, pods), nuts, potatoes, herbs, and whole grains are the vegetables that are used to the hath maluwa food item. Hath Maaluva can be served with the auspicious feast of milk rice on New Year’s Day.
This is a vegetarian food recipe. The specialty of this food recipe is to add seven ingredients. So, it provides high nutritional value and medicinal value. It contains nutrients like carbohydrates, protein, fat, vitamins, minerals, water and other nutrients. That’s why it is known as a healthy food recipe.
Sri Lankan Traditional Foods
The particular blend of local spices and coconut milk used in traditional cookery sets Sri Lankan cuisine distinct from other traditional Asian cuisines, and the flavors and fragrances of Sri Lankan food are really pleasant.
There are various traditional food recipes in Sri Lanka. Milk rice, hoppers, string hoppers, rice and curry are some of them. New Year food table (Aurudu food table) is delighted from foods like, milk rice, lunumiris, sweets, banana and also hath maluwa.
The Health Value of Hath Maluwa
In the New Year season, prepare more sweets. They are high in fat, sugar, and flour. So, due to eating foods, that are high in fat, high in flour, and high in sugar, can cause bloating, indigestion, high cholesterol, and headaches. But, those health effects can be minimized by eating this food item.
It can be defined as a balanced diet. Because it contains many of nutrients and also contains the six tastes like sweet, bitter, salty, sour, decoction, spicy.
When preparing this food can be added various of ingredients. Jackfruit seeds, pumpkin leaves, pumpkin, brinjal, plantain, sweet potato, tampala, chow chow, mukunu wenna, kankun, sarana, kohila, beans, cashews, tibbatu, mackerel, kathurumuranga leaves, carrots, cowpeas, lentils. Seven varieties of vegetables, herbs and nuts such as manioc can be used for the preparing of the ‘Hath Maluwa’. In addition, you can add garlic, curry leaves, a piece of ginger, coriander, chili powder, cinnamon, pepper, green chilies, red onion, tamarind, cumin seeds, fennel seeds, coconut milk, etc. to make it more palatable.
Ingredients of the ‘Hath Maluwa’
- Potato
- dhal
- Jackfruit Seeds
- Pumpkin Leaves
- Brinjal
- Ash Plantain
- String Beans
- Cashew Nuts
- Onion
- Chilies
- Spring Curry Leaves
- Garlic Cloves
- Curry powder
- Turmeric Powder
- Chili Powder
- Black Pepper
- Cumin Seeds
- Mustard Seeds
- Coconut Milk
- Salt
- Vegetables
- Vegetables that are used to prepare this recipe vary from province to province.
- Garlic – facilitates digestion and heals the heart.
- Fenugreek seeds – removes unwanted fat.
- Pepper – reduces heat.
Hath Maluwa
Ingredients
- 50 grams Potato
- 100 grams dhal
- 50 grams Jackfruit Seeds
- 50 grams Pumpkin Leaves
- 50 grams Brinjal
- 50 grams Ash Plantain
- 50 grams String Beans
- 200 grams Cashew Nuts
- 1 Onion
- 3 Chilies
- 1 Spring Curry Leaves
- 3 Garlic Cloves
- Fenugreek Seeds
- ½ tsp Turmeric Powder
- ½ tsp Chili Powder
- ½ tsp Black Pepper
- ½ tsp Cumin Seeds
- ½ tsp Mustard Seeds
- 1½ cups Coconut Milk
- Salt
Instructions
- Cut the vegetables.
- Chop the jackfruit seeds
- Take a pot and add dhal, potatoes, pumpkin leaves, string beans, brinjal, ash plantain jackfruit seeds and cashew nuts.
- Then add onion, green chilies, garlic, curry leaves, and spices(Fenugreek seeds, curry powder, turmeric powder, chili powder, black pepper, cumin seeds, mustard seeds)
- Then, add salt and coconut milk.
- Mix well and cook until vegetables are boiled.
- After cooking well, it removes from the stove.
- Now it can be served.
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