Bendkai (Bhendi) Puliya
Serves 3
| Ingredients | |
|---|---|
| 250 gm. bhendi (okra) | 1/4 tsp. turmeric |
For the Seasoning
| Ingredients | |
|---|---|
| 2 tbsp. oil | 2 red chillies |
| 1/2 tsp. mustard | a sprig curry leaves |
| 1/2 tsp. urad dal | |
Roast and Powder
| Ingredients | |
|---|---|
| 1 tbsp. chana dal | 2 red chillies |
| 1/2 tsp. asafoetida | 1 tsp. oil |
| 2 tsp. coriander | a small ball tamarind (optional) |
Method
- Prepare the vegetables. Heat oil and add the seasonings.
- Now add the cut vegetables to that. Roast the given masala ingredients separately in a spoonful of oil.
- Pound this and add to the vegetables when done.
- If tamarind is being used. extract the juice and add to the vegetables, boil and remove.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 194 | Carotene ( μg ) | 97.7 |
| Protein (g) | 3.9 | Vitamin C (mg) | 0.05 |
| Carbohydrate (g) | 15.71 | Mg (mg) | 62.05 |
| Fat (g) | 12.9 | Na (mg) | 10.94 |
| Fibre (g) | 3.62 | K (mg) | 172.5 |
| Minerals (g) | 1.31 | Mn (mg) | 0.28 |
| Calcium (mg) | 98.3 | Zn (mg) | 0.54 |
| Phosphorus (mg) | 97.82 | Cr (mg) | 0.01 |
| Iron (mg) | 2.3 | ||