Karnataka Recipes
 
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. udad dal  

Roast and Powder
Ingredients

1 tbsp. channa 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

MACRONUTRIENTS MICRONUTRIENTS
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