Goruchikkudu senagapappu/Guvar fry
Serves 4
| Ingredients | |
|---|---|
| Guvar beans/goruchikkudu - 1/2 lb | Salt - as required |
| Chana dal - 1 cup | Chilli powder - 1 tsp (adjust according to your taste) |
| Onions - 1 | Turmeric - a pinch |
| Grated coconut - 1/2 cup | Oil - 2 tbsp |
For seasoning
| Ingredients | |
|---|---|
| 1 tsp of mustard seeds | 1/2 tsp of jeera |
| pinch of hing | few red chilli pieces and curry leaves |
Method
- Soak chana dal for an hour, and cook them adding water until soft.
- Cut guvar beans, wash them and cook in water until half done.
- You can also put both of them in separate vessels and cook in pressure cooker, but be careful not to overcook them.
- Chop onion into small pieces.
- Heat oil in a pan, add mustard seeds, red chillies, curry leaves, hing, and jeera.
- When mustard starts to splutter, add onions and fry until light brown.
- Add salt and turmeric.
- Drain all the water from guvar beans and add to the onions. Fry for about 10 minutes until it looks fried.
- Now add chana dal to this and fry for another 5 to 8 minutes.
- Add chilli powder and stir.
- Add grated coconut and fry for 2 more minutes.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 232 | Carotene (μg) | 143.6 |
| Protein (g) | 6.1 | Vitamin C (mg) | 29.2 |
| Carbohydrate (g) | 20 | Mg (mg) | 60.94 |
| Fat (g) | 14.3 | Na (mg) | 18.8 |
| Fibre (g) | 1.16 | K (mg) | 195.9 |
| Minerals (g) | 1.53 | Mn (mg) | 0.34 |
| Calcium (mg) | 54.9 | Zn (mg) | 0.7 |
| Phosphorus (mg) | 130.3 | Cr (mg) | 0.004 |
| Iron (mg) | 1.9 | ||