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Chopping
Chop the beans into small pieces. Peel the tomato and chop them into small cubes. Grind the coconut powder into a fine paste using little water.
- Serving Size 1 Small Cup (100 g)
- Calories99.8 kcal
- Carbs6.0 g (23.8 kcal)
- Protein3.3 g (13.4 kcal)
- Fats7.0 g (62.6 kcal)
Cluster Beans Thenga Kari recipe
Cluster Beans Thenga Kari/Cluster beans coconut curry is a good source of dietary fiber, iron, beta carotene, lycopene, magnesium, biotin, manganese, vitamin E, and an excellent source of vitamin C, vitamin D, and lutein. It helps manage diabetes and aids in weight loss.
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Black gram dal
1 Tea Spoon
Cluster beans
250 Grams
Tomato ripe local
100 Grams
Chillies green - all varieties
5 Grams
Curry leaves
5 Grams
Turmeric powder
0.5 Tea Spoon
Coconut kernel fresh
2 Table Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Ginger garlic paste
1 Table Spoon
Red chilli powder
5 Grams
Instructions
1
2
Seasoning
Heat the oil in a nonstick pan, add the mustard seeds, urad dal (black gram dal), turmeric, curry leaves, green chilies, and ginger-garlic paste. Saute them until the seeds start spluttering. Now add the coconut paste and saute it.
3
Cooking
To the pan add chopped cluster beans along with tomato pieces, and cook them for 20 minutes while stirring occasionally. Once the beans are tender, add salt, red chili powder, and cook them for 5 more minutes.
4
Serve
Once the curry is done, serve it in a small cup with rice or roti.
Nutrition Label
Cluster Beans Thenga Kari
- Serving Size1 Small Cup (100 g)
- Calories99.8 kcal
- Carbs6.0 g
- Fiber5.0 g
- Sugar0.9 g
- Protein3.3 g
- Fat7.0 g
- Saturated fat2.7 g
- Mono unsaturated fat1.7 g
- Poly unsaturated fat1.5 g
- Cholesterol0.0 mg
- Sodium231.0 mg
Glycemic Index
30 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 | Cluster Beans Thenga Kari | Cluster beans tomato curry | Ganwar phali tamatar sabzi | Gavar Tomato Bhaji |
|---|---|---|---|---|
| Calories | 99.8 kcal | 76.8 kcal | 76.8 kcal | 76.8 kcal |
| Carbs | 6 g | 5.9 g | 5.9 g | 5.9 g |
| Protein | 3.3 g | 3.3 g | 3.3 g | 3.3 g |
| Fat | 7 g | 4.4 g | 4.4 g | 4.4 g |
| Fiber | 5 g | 4.6 g | 4.6 g | 4.6 g |
| Sugar | 0.9 g | 0.5 g | 0.5 g | 0.5 g |
| Sodium | 231 mg | 247.4 mg | 247.4 mg | 247.4 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
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