Chauli Usal Gravy

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17 mins Cooking Time
1 Serving
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 13%
Carbs 40%
Fats 47%
No Added Sugar
Zero Trans Fat
Traditional Recipe
Gluten Free
Lactose Free

This zero trans fat, gluten free, no dairy and no added sugar pulses recipe which is a popular vegetarian maharashtrian recipe, is perfect main course dish.

Ingredients

  • 1.5 Tbsp White Cowpea (Chawli)
  • 3 Tbsp Chopped Onion
  • 3 Tbsp Chopped Tomato
  • 1 Tsp Chopped Coriander Leaves
  • 2 Tsp Ginger Garlic Paste
  • 1/4 Tsp Mustard Seeds (Rai)
  • 1/4 Tsp Garam Masala
  • 1/4 Tsp Coriander Powder (Dhania)
  • 1/4 Tsp Cumin Powder (Jeera)
  • 1/4 Tsp Red Chilly Powder
  • 1/4 Tsp Turmeric Powder (Haldi)
  • 1/2 Tsp Salt
  • 2 Tsp Oil
  • As Required Water

Method

Pre Preparation
  • Step 1

    Soak and boil black eyed beans

Preparation
  • Step 1

    Heat oil in a pan, add mustard seeds and let it crackle

  • Step 2

    Add ginger garlic paste, chopped onion, tomatoes and saute well

  • Step 3

    Next, add turmeric, cumin, coriander powder, garam masala powder, red chilli powder and enough water to mix them well

  • Step 4

    Add the cooked black eyed beans, salt and cover with a lid to cook

  • Step 5

    Finally, garnish with chopped coriander leaves and serve hot with chapati or rice

twist
Healthy Twist

Increase omega 3 and boost immunity by adding a teaspoon of Flax seeds into the dish

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NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(146gm)
Amount Per ServingCalories

kcal

146
% Daily Value *
Total Carbohydrate 13gm 4.9%
Dietary Fiber 4gm 13.0%
Protein 5gm 9.9%
Total Fat 8gm 10.0%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)

workout

How long would it take burn 146 kcals ?

  • Walking (3 mph ) 42 minutes
  • Running (6 mph ) 25 minutes
  • Bicycling 20 minutes

Values estimated based on person weighing 60 kgs.

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