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Soaking
Wash the lobia (brown cowpea) and soak it in a liter of water for at least eight hours. Discard the water after soaking and use the swollen lobia for cooking.
- Serving Size 1 Small Cup (100 g)
- Calories89.6 kcal
- Carbs13.1 g (52.4 kcal)
- Protein4.6 g (18.5 kcal)
- Fats2.1 g (18.7 kcal)
Aluru Kura recipe
Aluru Kura is a good source of dietary fiber, vitamin C, vitamin D, magnesium, copper, selenium, manganese, and an excellent source of beta carotene, lycopene, and lutein. It helps in weight loss and diabetes management.
Cooking time: 480 minutes
Serves: 11 persons
Ingredients
Brown cowpea
200 Grams
Tomato ripe local
200 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
2 Table Spoon
Garlic big clove
1 Table Spoon
Ginger fresh
2.5 Grams
Onion big
200 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
1 Tea Spoon
Water
400 Milliliter
Garam masala powder
1 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Coriander powder
1 Table Spoon
Instructions
1
2
Cooking
Heat oil in a pressure cooker, add cumin seeds, green chilies, chopped ginger, garlic, chopped onions, and tomato pieces. Mix well and cook until the onions turn colorless and tomato pieces are mashed. Next, add turmeric, coriander powder, garam masala, red chili powder, and salt. Mix well and cook the gravy for 5 more minutes. Add the soaked lobia and mix well. Add 2 cups (400 mL) of water and close the lid of the pressure cooker. Cook the ingredients for 4 whistles and open the lid when the pressure cooker cools down. Cook for 5 more minutes and add chopped coriander.
3
Serve
Serve hot with rice and roti.
Nutrition Label
Aluru Kura
- Serving Size1 Small Cup (100 g)
- Calories89.6 kcal
- Carbs13.1 g
- Fiber4.0 g
- Sugar1.7 g
- Protein4.6 g
- Fat2.1 g
- Saturated fat0.4 g
- Mono unsaturated fat0.8 g
- Poly unsaturated fat0.7 g
- Cholesterol0.0 mg
- Sodium186.4 mg
Glycemic Index
30 Low
Low glycemic impact due to fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Aluru Kura | Black chana curry | Kala chana curry | Kalo Chola Torkari |
|---|---|---|---|---|
| Calories | 89.6 kcal | 84.1 kcal | 84.1 kcal | 84.1 kcal |
| Carbs | 13.1 g | 10.4 g | 10.4 g | 10.4 g |
| Protein | 4.6 g | 4.3 g | 4.3 g | 4.3 g |
| Fat | 2.1 g | 2.8 g | 2.8 g | 2.8 g |
| Fiber | 4 g | 6.6 g | 6.6 g | 6.6 g |
| Sugar | 1.7 g | 1.6 g | 1.6 g | 1.6 g |
| Sodium | 186.4 mg | 188.7 mg | 188.7 mg | 188.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
