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Pressure cook the cow peas
Wash the cow peas thoroughly,soak them overnight in enough water.Next day drain the water and pressure cook the cowpea for about 6-7 whistles.
- Serving Size 1 Small Cup (100 g)
- Calories264.5 kcal
- Carbs33.4 g (133.8 kcal)
- Protein13.7 g (54.8 kcal)
- Fats8.4 g (75.9 kcal)
Aluru Sundal recipe
Aluru Sundal is a good source of calcium, iron , vitamin D and an excellent source of phosphorus,magnesium,copper,selenium,manganese, pantothenic acid,fiber ,vitamin E. It helps manage diabetes and reduce the risk of heart disease.
Cooking time: 20 minutes
Serves: 8 persons
Ingredients
Black gram dal
2 Table Spoon
White cowpea
450 Grams
Chillies green - all varieties
2 Tea Spoon
Curry leaves
10 Grams
Asafoetida
0.5 Tea Spoon
Chillies red
15 Grams
Cumin seeds
1 Tea Spoon
Coconut kernal dry
3 Table Spoon
Mustard seeds
1 Tea Spoon
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Water
200 Milliliter
Instructions
1
2
Add the spices
Next, take a medium-bottomed pan and start heating the oil over medium flame. Add mustard seeds, cumin seeds and saute them well. Once the seeds begin to splutter, add red chilies, asafoetida, curry leaves, green chilies, and urad dal. Stir nicely.
3
Add salt
When the spices turn light brown in color, add the cooked cowpea and salt, saute it well for a few more seconds.
4
Serve hot
Turn off the flame and top it up with grated coconut. Serve hot!
Nutrition Label
Aluru Sundal
- Serving Size1 Small Cup (100 g)
- Calories264.5 kcal
- Carbs33.4 g
- Fiber9.0 g
- Sugar1.2 g
- Protein13.7 g
- Fat8.4 g
- Saturated fat3.4 g
- Mono unsaturated fat1.9 g
- Poly unsaturated fat1.8 g
- Cholesterol0.0 mg
- Sodium253.8 mg
Also Known As
Glycemic Index
40 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Aluru Sundal | Chana sundal | Chhola Sundal | Chickpeas sundal |
|---|---|---|---|---|
| Calories | 264.5 kcal | 316.6 kcal | 316.6 kcal | 316.6 kcal |
| Carbs | 33.4 g | 41.3 g | 41.3 g | 41.3 g |
| Protein | 13.7 g | 14 g | 14 g | 14 g |
| Fat | 8.4 g | 10.6 g | 10.6 g | 10.6 g |
| Fiber | 9 g | 9.6 g | 9.6 g | 9.6 g |
| Sugar | 1.2 g | 7 g | 7 g | 7 g |
| Sodium | 253.8 mg | 233.9 mg | 233.9 mg | 233.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
