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Chopping
Wash the spinach leaves, onions and chop them into small pieces.
- Serving Size 1 Small Cup (100 g)
- Calories72.5 kcal
- Carbs4.9 g (19.7 kcal)
- Protein2.4 g (9.8 kcal)
- Fats4.8 g (43.1 kcal)
Cheera Kizhangu Uppolothu recipe
Spinach is a good source of dietary fiber, potassium, magnesium, copper, thiamin, biotin, vitamin D, and an excellent source of beta carotene, lutein, vitamin C, manganese, and vitamin E. It helps improve eye health and reduces inflammation.
Cooking time: 15 minutes
Serves: 4 persons
Ingredients
Spinach
250 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
1 Table Spoon
Curry leaves
5 Grams
Onion small
100 Grams
Cumin seeds
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Coriander powder
1 Tea Spoon
Instructions
1
2
Cooking
Heat the oil in a nonstick pan. Add mustard seeds, cumin seeds, curry leaves, onion pieces and saute them until the onion pieces turn translucent. Add green chilies along with the chopped spinach, and fry them until the spinach is completely cooked. Add salt, red chili powder, coriander powder, and cover the pan with a lid for 5 more minutes.
3
Serve
Once the fry is done, garnish with coriander and serve it hot with rice or roti
Nutrition Label
Cheera Kizhangu Uppolothu
- Serving Size1 Small Cup (100 g)
- Calories72.5 kcal
- Carbs4.9 g
- Fiber3.2 g
- Sugar1.6 g
- Protein2.4 g
- Fat4.8 g
- Saturated fat0.9 g
- Mono unsaturated fat1.8 g
- Poly unsaturated fat1.7 g
- Cholesterol0.0 mg
- Sodium273.2 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 | Cheera Kizhangu Uppolothu | Chana ani Palakachi Bhaji | Chana aur Palak Ki Sabzi | Chana O Palak curry |
|---|---|---|---|---|
| Calories | 72.5 kcal | 86.7 kcal | 86.7 kcal | 86.7 kcal |
| Carbs | 4.9 g | 8.4 g | 8.4 g | 8.4 g |
| Protein | 2.4 g | 3.5 g | 3.5 g | 3.5 g |
| Fat | 4.8 g | 4.4 g | 4.4 g | 4.4 g |
| Fiber | 3.2 g | 3.6 g | 3.6 g | 3.6 g |
| Sugar | 1.6 g | 2.2 g | 2.2 g | 2.2 g |
| Sodium | 273.2 mg | 286.1 mg | 286.1 mg | 286.1 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
