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Preparation
Grind the coconut and fennel seeds to a fine paste. Roughly chop the spinach, coriander leaves.
- Serving Size 1 Small Cup (100 g)
- Calories140.9 kcal
- Carbs13.5 g (54.0 kcal)
- Protein4.2 g (16.8 kcal)
- Fats7.8 g (70.2 kcal)
Avara Cheera recipe
Avara Cheera is a good source of potassium, dietary fiber, vitamin C, magnesium, copper, selenium, manganese, vitamin E, and an excellent source of beta carotene, lycopene, lutein, and vitamin D. It helps in weight loss and digestion.
Cooking time: 10 minutes
Serves: 8 persons
Ingredients
White cowpea
100 Grams
Spinach
100 Grams
Tomato ripe local
100 Grams
Tamarind pulp
3 Table Spoon
Coriander leaves
20 Grams
Onion big
100 Grams
Cumin seeds
0.5 Tea Spoon
Fenugreek seeds
2 Grams
Turmeric powder
0.5 Tea Spoon
Coconut kernal dry
3 Table Spoon
Mustard seeds
2 Grams
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Water
250 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
1 Grams
Fennel seeds
1 Tea Spoon
Coriander powder
0.5 Tea Spoon
Instructions
1
2
Boiling
Heat a pan and dry roast the lobia till a nice aroma comes out. Pour water and cook it until becomes soft (not mushy).
3
Cooking
Meanwhile, heat the oil in a pan and do the tempering with mustard seeds, fenugreek seeds, cumin seeds, and an inch of cinnamon. Saute the onion till it becomes transparent. Now add the ginger&garlic paste, chopped tomato, and spinach leaves. Saute it well for 2 minutes, add in the red chili powder, coriander powder, turmeric powder. Give it a mix and fry it for a minute. Add the tamarind extract and salt along with a cup of water and let it cook till the oil separates. Now add the ground paste and mix it well, let it boil for 2-3 minutes. Finally, add the cooked lobia and coriander leaves. Allow to cook it for a couple of minutes and put off the flame.
4
Serving
Serve it with rice and pappad or roti.
Nutrition Label
Avara Cheera
- Serving Size1 Small Cup (100 g)
- Calories140.9 kcal
- Carbs13.5 g
- Fiber4.5 g
- Sugar4.4 g
- Protein4.2 g
- Fat7.8 g
- Saturated fat3.2 g
- Mono unsaturated fat1.8 g
- Poly unsaturated fat1.6 g
- Cholesterol0.0 mg
- Sodium252.3 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 | Avara Cheera | Aluru Bangaladumpa Kura | Aluru Gummadi Kura | Aluru Kanda Pulusu |
|---|---|---|---|---|
| Calories | 140.9 kcal | 146.4 kcal | 140.7 kcal | 129.3 kcal |
| Carbs | 13.5 g | 15.1 g | 13.7 g | 15.8 g |
| Protein | 4.2 g | 4.1 g | 4 g | 4.3 g |
| Fat | 7.8 g | 7.7 g | 7.7 g | 5.4 g |
| Fiber | 4.5 g | 4.4 g | 4.5 g | 4.8 g |
| Sugar | 4.4 g | 4.4 g | 4.7 g | 4.6 g |
| Sodium | 252.3 mg | 247.6 mg | 248.2 mg | 255.1 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
