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Peerkangai Poriyal
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10 mins Cooking Time
1
Serving
Diversity score
Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
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
6%
Carbs
17%
Fats
77%
This is a quintessential mixed vegetable dish from the lands of south Indian, but a favorite across India too. It is a Savoury and delicious recipe. This flavorful vegetarian and vegan recipe can be had as a lunch and dinner main course dish. Have it with roti, bajra bhakri, chapati with oil or rice, and make your meal interesting. It's a quick and easy low-carb and gluten-free recipe.
Ingredients
- 1/2 Cup Ridge Gourd (Torai)
- 2 Tbsp Grated Fresh Coconut
- 2 Tbsp Chopped Onion
- 1/2 Tsp Chopped Green Chilli
- 1/2 Tsp Black Gram (Urad Dal)
- 1/4 Tsp Mustard Seeds (Rai)
- 1/8 Tsp Asafoetida (Hing)
- 7 No. Curry Leaves (Kadi Patta)
- 1/4 Tsp Salt
- 1 Tsp Oil
- As Required Water
Method
Preparation
Step 1
In a kadhai, add oil, rai, urad dal, saute well. Then add chopped green chili, kadi patta, hing & saute well
Step 2
Then add onion, salt, saute well
Step 3
Add chopped torai, water & saute well
Step 4
Cover with lid & cook for 5 minutes
Step 5
Add grated fresh coconut, mix well & cook for a minute
Step 6
Serve hot with chapati
Healthy Twist
To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds
Print
Peerkangai Poriyal
10 mins Cooking Time
1
Serving
Diversity score
Sources of Calories
Protein
6%
Carbs
17%
Fats
77%
This is a quintessential mixed vegetable dish from the lands of south Indian, but a favorite across India too. It is a Savoury and delicious recipe. This flavorful vegetarian and vegan recipe can be had as a lunch and dinner main course dish. Have it with roti, bajra bhakri, chapati with oil or rice, and make your meal interesting. It's a quick and easy low-carb and gluten-free recipe.
Ingredients
- 1/2 Cup Ridge Gourd (Torai)
- 2 Tbsp Grated Fresh Coconut
- 2 Tbsp Chopped Onion
- 1/2 Tsp Chopped Green Chilli
- 1/2 Tsp Black Gram (Urad Dal)
- 1/4 Tsp Mustard Seeds (Rai)
- 1/8 Tsp Asafoetida (Hing)
- 7 No. Curry Leaves (Kadi Patta)
- 1/4 Tsp Salt
- 1 Tsp Oil
- As Required Water
Method
Preparation
Step 1
In a kadhai, add oil, rai, urad dal, saute well. Then add chopped green chili, kadi patta, hing & saute well
Step 2
Then add onion, salt, saute well
Step 3
Add chopped torai, water & saute well
Step 4
Cover with lid & cook for 5 minutes
Step 5
Add grated fresh coconut, mix well & cook for a minute
Step 6
Serve hot with chapati
Healthy Twist
To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds
Allergies
Food Additives
Asafoetida (Hing)
Mustard
Tree Nut
Coconut
NUTRITION FACTS
Approximate values
Serving Size
Medium Bowl(90gm)
Amount Per ServingCalories
91
kcal
% Daily Value *
Total Carbohydrate 4gm
1.3%
Dietary Fiber 2gm
8.5%
Protein 1gm
2.9%
Total Fat 8gm
10.1%
*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)
How long would it take burn 91 kcals ?
- Walking (3 mph ) 27 minutes
- Running (6 mph ) 16 minutes
- Bicycling 13 minutes
Values estimated based on person weighing 60 kgs.
Allergies
Food Additives
Asafoetida (Hing)
Mustard
Tree Nut
Coconut
NUTRITION FACTS
Approximate values
Serving Size
Medium Bowl(90gm)
Amount Per ServingCalories
91
kcal
% Daily Value *
Total Carbohydrate 4gm
1.3%
Dietary Fiber 2gm
8.5%
Protein 1gm
2.9%
Total Fat 8gm
10.1%
*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)
How long would it take burn 91 kcals ?
- Walking (3 mph ) 27 minutes
- Running (6 mph ) 16 minutes
- Bicycling 13 minutes
Values estimated based on person weighing 60 kgs.
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