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Chopping
Chop the beans into small pieces. Peel the potatoes and chop them into small cubes. Place the potato cubes in a bowl of water to prevent blackening (oxidation).
- Serving Size 1 Small Cup (100 g)
- Calories75.1 kcal
- Carbs6.5 g (26.1 kcal)
- Protein2.5 g (10.1 kcal)
- Fats4.3 g (38.9 kcal)
French Beans Urulaikizhangu Kari recipe
French bean potato curry/French Beans Urulaikizhangu Kari is a good source of dietary fiber, biotin, vitamin D, vitamin E, and excellent source of vitamin C. It helps lower the risk of heart disease and aids in weight loss.
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
French beans country
250 Grams
Potato brown skin small
100 Grams
Chillies green - all varieties
5 Grams
Curry leaves
5 Grams
Turmeric powder
0.5 Tea 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, turmeric, curry leaves, green chilies, and ginger-garlic paste. Saute them until the seeds start spluttering.
3
Cooking
To the pan add chopped french beans along with potato cubes, and cook them for 20 minutes while stirring occasionally. Once the french beans and potato cubes 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
French Beans Urulaikizhangu Kari
- Serving Size1 Small Cup (100 g)
- Calories75.1 kcal
- Carbs6.5 g
- Fiber4.2 g
- Sugar0.8 g
- Protein2.5 g
- Fat4.3 g
- Saturated fat0.8 g
- Mono unsaturated fat1.6 g
- Poly unsaturated fat1.5 g
- Cholesterol0.0 mg
- Sodium251.8 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 | French Beans Urulaikizhangu Kari | Aavalikkaya Urukkakizhanga curry | Alasande batata bhaji | Avaraikkai Urulaikkizhangu Kari |
|---|---|---|---|---|
| Calories | 75.1 kcal | 79.3 kcal | 79.3 kcal | 79.3 kcal |
| Carbs | 6.5 g | 6.7 g | 6.7 g | 6.7 g |
| Protein | 2.5 g | 3.6 g | 3.6 g | 3.6 g |
| Fat | 4.3 g | 4.2 g | 4.2 g | 4.2 g |
| Fiber | 4.2 g | 6.9 g | 6.9 g | 6.9 g |
| Sugar | 0.8 g | 0.9 g | 0.9 g | 0.9 g |
| Sodium | 251.8 mg | 256.3 mg | 256.3 mg | 256.3 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
