Bhindi Moru Kozhambu
Serves 4
| Ingredients |
| 4-cups yoghurt |
100g bhindi |
| 1 tsp mustard seeds |
Pinch of asafetida |
| 5 red chillies |
5-tsp oil |
| ½ cup gram flour |
2 sprigs curry leaves |
The Paste
| Ingredients |
| ½ cup coconut |
1-tsp cumin seeds |
| 5 green chillies |
|
Method
- Cut okra In small pcs, fry them in oil, keep aside In a heavy pan mix yoghurt, gram flour and the paste.
- Heat oil, add mustard, asafetida, red chillies, curry leaves and turmeric powder.
- Pour this tadka in yoghurt. Heat the yoghurt mix with the bhindi Garnish with cilantro.
| Nutrient Composition Per Serving |
| MACRONUTRIENTS |
MICRONUTRIENTS
|
| Energy (Kcal) |
234 |
Carotene (μg) |
75.31 |
| Protein (g) |
7.24 |
Vitamin C (mg) |
1.13 |
| Carbohydrate (g) |
14.60 |
Mg (mg) |
39.7 |
| Fat (g) |
16.38 |
Na (mg) |
43.23 |
| Fibre (g) |
1.91 |
K (mg) |
259.0 |
| Minerals (g) |
1.63 |
Mn (mg) |
0.22 |
| Calcium (mg) |
178.88 |
Zn (mg) |
0.38 |
| Phosphorus (mg) |
190.63 |
Cr (mg) |
0.003 |
| Iron (mg) |
1.39 |
|
|