Vetal Kozhumbu

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15 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 8%
Carbs 49%
Fats 43%
Vegan
Gluten Free
South Indian
Lactose Free

This vegan south indian lactose-free gravy is sure to stimulate your tastebuds. This main course gravy gives a boost of total fiber & calcium making it healthy.

Ingredients

  • 1/2 Cup Julienne Onion
  • 2 Tsp Tamarind Pulp
  • 1/4 Tsp Sambhar Powder
  • 7 No. Curry Leaves (Kadi Patta)
  • 2 No. Red Chilly
  • 1 Tsp Mustard Seeds (Rai)
  • 1 Tsp Rice Flour
  • 1/4 Tsp Turmeric Powder (Haldi)
  • 1/4 Tsp Fenugreek Seeds (Methi)
  • 1/8 Tsp Asafoetida (Hing)
  • 1/4 Tsp Salt
  • 1 Tsp Oil
  • As Required Water

Method

Preparation
  • Step 1

    In a kadai, heat oil, rai, methi seeds, dry red chilly, kadi patta, hing and allow to crackle

  • Step 2

    Add julienne onion, salt, haldi, sambhar powder and mix

  • Step 3

    Now add water, tamarind pulp, rice flour with water, mix well and cook for 5 min on low flame

twist
Healthy Twist

To Improve Bone Health, add a Teaspoon of Calcium Rich White Sesame Seeds

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Allergies
Turmeric
Red Chilli
Chickpea Flour (Besan)
Mustard
Asafoetida (Hing)
Black Pepper
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(134gm)
Amount Per ServingCalories

kcal

170
% Daily Value *
Total Carbohydrate 19gm 7.0%
Dietary Fiber 5gm 18.4%
Protein 4gm 7.5%
Total Fat 8gm 10.5%

*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 170 kcals ?

  • Walking (3 mph ) 49 minutes
  • Running (6 mph ) 29 minutes
  • Bicycling 23 minutes

Values estimated based on person weighing 60 kgs.

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