Coconut Based Field Beans Curry

Name: Coconut Based Field Beans Curry
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1
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

10 mins Cooking Time

1 Serving

Diversity score

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

Healthy Twist

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Allergies

Food Additives

Coconut

Mustard

Tree Nut

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)