Cowpea Usal Dry Vegetable

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10 mins Cooking Time
2 Servings
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 16%
Carbs 49%
Fats 35%
Gluten Free
Lactose Free

This is a quintessential dry vegetable dish from the lands of Maharashtrian, but a favorite across India too. It is a Savoury and delicious recipe. This flavorful vegetarian and vegan recipe can be had as a breakfast, lunch, or dinner main course dish. Have it with roti, masala roti, bajra bhakri, or chapati with oil, and make your meal interesting. It's a quick and easy gluten-free and lactose-free recipe.

Ingredients

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

Method

Pre Preparation
  • Step 1

    Soak and cook chawli

Preparation
  • Step 1

    in a pan, heat oil, rai and let it crackle

  • Step 2

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

  • Step 3

    Next, add haldi, jeera, dhania powder, garam masala powder, red chili powder and mix well and

  • Step 4

    Then water, cooked chawli, salt and saute well

  • Step 5

    Finally, garnish with chopped coriander leaves

  • Step 6

    Serve hot

twist
Healthy Twist

A teaspoon of watermelon seeds will help boost metabolism as it is rich in magnesium

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Allergies
Red Chilli
Turmeric
Tomato
Garlic
Food Additives
Mustard
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(126gm)
Amount Per ServingCalories

kcal

145
% Daily Value *
Total Carbohydrate 16gm 5.9%
Dietary Fiber 4gm 14.5%
Protein 6gm 12.5%
Total Fat 6gm 7.4%

*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 145 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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