Coconut Based Field Beans Curry

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10 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 12%
Carbs 33%
Fats 55%
Desi Food
Gluten Free
High Fiber
Lactose Free

This high fiber, gluten free and lactose free gravy vegetable recipe is sure to stimulate your tastebuds. The popular vegetarian, vegan and jain kerala recipe is a perfect lunch and dinner main course dish. The savoury and flavorful recipe provides a boost of total fiber - 20%, protein - 10%, iron (fe) - 13% and potassium (k) - 10% to your daily meals and makes it more nutritionally diverse. The recipe goes perfectly with rice, jeera rice, bajra bhakri or roti.

Ingredients

  • 2 Tbsp White Field Bean
  • 1 Tbsp Grated Fresh Coconut
  • 1 Tbsp Chopped Coriander Leaves
  • 1 Tsp Jaggery Powder
  • 1 Tsp Coriander Powder
  • 1/4 Tsp Garam Masala
  • 1/4 Tsp Red Chilly Powder
  • 1/4 Tsp Turmeric Powder (Haldi)
  • 1/4 Tsp Mustard Seeds (Rai)
  • 1/4 Tsp Asafoetida (Hing)
  • 4 No. Curry Leaves (Kadi Patta)
  • 1/4 Tsp Salt
  • 2 Tsp Oil
  • As Required Water

Method

Pre Preparation
  • Step 1

    Soak field beans overnight & pressure cook

Preparation
  • Step 1

    In kadhai, add oil, rai, kadi patta, hing and saute well

  • Step 2

    Now add grated fresh coconut, saute till it turns light brown

  • Step 3

    Then add field beans, red chilly powder and mix well

  • Step 4

    Add haldi, dhania powder, jaggery powder, garam masala, salt, water, and let it simmer

  • Step 5

    Serve hot

twist
Healthy Twist

A Teaspoon of Kasuri Methi Acts as A Superpower That Helps Reduce Heart Problems and Curbs Diabetes

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Allergies
Coconut
Mustard
Red Chilli
Turmeric
Asafoetida (Hing)
NUTRITION FACTS
Approximate values
Serving Size Small Bowl(89gm)
Amount Per ServingCalories

kcal

181
% Daily Value *
Total Carbohydrate 14gm 5.0%
Dietary Fiber 8gm 27.2%
Protein 6gm 11.6%
Total Fat 11gm 14.2%

*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 181 kcals ?

  • Walking (3 mph ) 52 minutes
  • Running (6 mph ) 31 minutes
  • Bicycling 25 minutes

Values estimated based on person weighing 60 kgs.

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