Tamil Nadu Recipes
 
Paruppu Usiliyal  
   
Serves 6

Ingredients

Beans

plaintain 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.d 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 an

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
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

plaintain 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