Ridge Gourd Groundnut Coconut Sabzi

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20 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 11%
Carbs 13%
Fats 76%
Low Carb
Lactose Free
One Pot Recipe
Gluten Free

Up your total fiber and protein game with this low carb dry vegetable recipe that is perfect for beginners and masterchefs. The popular veg Maharashtrian Tasty Ridge Gourd Groundnut Coconut Sabzi is a perfect dinner and lunch main course dish. The savoury dish goes well with roti without oil, chapati with oil, methi roti or roti.

Ingredients

  • 1/2 Cup Chopped Ridge Gourd
  • 1 Tbsp Chopped Onion
  • 1 Tbsp Grated Fresh Coconut
  • 1 Tbsp White Sesame Seeds ( Til)
  • 1 Tbsp Peanuts
  • 1/2 Tsp Green Chilli Paste
  • 1/4 Tsp Garam Masala
  • 1/4 Tsp Cumin Seeds (Jeera)
  • 1/4 Tsp Mustard Seeds (Rai)
  • 1/8 Tsp Turmeric Powder (Haldi)
  • 1/8 Tsp Salt
  • 1 Tsp Oil
  • As Required Water

Method

Pre Preparation
  • Step 1

    Roast white sesame seeds, peanuts, grated fresh coconut & grind into powder

Preparation
  • Step 1

    Heat oil in a pan, add rai, jeera and allow to crackle

  • Step 2

    Add chopped onion and saute until golden brown

  • Step 3

    Next, add green chilli paste, garam masala, haldi, salt and sufficient water followed by prepared peanut paste and mix well

  • Step 4

    Then add diced torai and mix well again

  • Step 5

    Add more water as required, cover the pan with a lid and cook

  • Step 6

    Serve hot with roti

twist
Healthy Twist

Increase Omega 3 & Boost Immunity by Adding a Tsp of Flax Seeds

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Allergies
Coconut
Sesame Seeds
Peanuts
Mustard
Tree Nut
Red Chilli
Turmeric
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(90gm)
Amount Per ServingCalories

kcal

156
% Daily Value *
Total Carbohydrate 4gm 1.6%
Dietary Fiber 4gm 14.5%
Protein 5gm 9.5%
Total Fat 13gm 16.9%

*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 156 kcals ?

  • Walking (3 mph ) 45 minutes
  • Running (6 mph ) 26 minutes
  • Bicycling 21 minutes

Values estimated based on person weighing 60 kgs.

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