Paruppu Usiliyal
Serves 6
| Ingredients | |
|---|---|
| Beans | plantain flower |
| cluster beans | cabbage |
| or capsicum - 250g | |
Method
- Cut any of the vegetables into small pieces and steam it in a pressure cooker.
- Mix 100g toor dal and 100g gram dal in the ratio 1:1 and soak in water for about 1 hour.
- Drain all the water from the dal mixture, add 4 red whole peppers, 1/2 tsp salt and 1/4 tsp asafoetida and grind roughly. fry until it becomes somewhat powdery.
- Add the boiled vegetables and fry for a little while.
- 3 tbs Oil Take 3 tablespoons of oil in a pan, add mustard.When it splatters, add the dal mix.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 200 | Carotene (μg) | 104.3 |
| Protein (g) | 8.16 | Vitamin C (mg) | 0.17 |
| Carbohydrate (g) | 21.97 | Mg (mg) | 52.5 |
| Fat (g) | 8.9 | Na (mg) | 18.98 |
| Fibre (g) | 1.7 | K (mg) | 362.83 |
| Minerals (g) | 1.34 | Mn (mg) | 0.34 |
| Calcium (mg) | 45 | Zn (mg) | 0.61 |
| Phosphorus (mg) | 123.7 | Cr (mg) | 0.003 |
| Iron (mg) | 1.63 | ||
Modification
Reduce the amount of oil used for preparation.| Vegetables Required | |
|---|---|
| Beans | plantain flower |
| cluster beans | cabbage or capsicum |
| 50g. 100g toor dal | 100g gram |
| 4 red whole peppers | 1/2 tsp salt |
| 1/4 tsp asafoetida and grind roughly | 2 tbs Oil |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 178 |
| Protein (g) | 8.16 |
| Carbohydrate (g) | 21.97 |
| Fat (g) | 6.36 |
| Fibre (g) | 1.70 |
| Minerals (g) | 1.34 |