Serves 4
| Ingredients |
4-cups yogurt |
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
½ cup coconut |
1-tsp cumin seeds |
5 green chillie |
|
Method
Cut okra
In small pcs, fry them in oil, keep aside
In a heavy pan mix yogurt, gram flour and the paste.
Heat oil, add mustard, asafetida, red chillies, curry leaves and turmeric powder
Pour this tadka in yogurt
Heat the yogurt 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 |
|
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|
|
