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Soaking
Wash and soak lobia for 6-8 hours .
- Serving Size 1 Small Cup (100 g)
- Calories128.6 kcal
- Carbs16.1 g (64.3 kcal)
- Protein5.7 g (22.7 kcal)
- Fats4.6 g (41.6 kcal)
Kadalann maang recipe
Kadalann maang/Lobia raw mango curry is a good source of potassium, vitamin C, phosphorus, magnesium, copper, selenium, manganese, vitamin E, and an excellent source of vitamin D. It helps in weight loss and digestion.
Cooking time: 20 minutes
Serves: 4 persons
Ingredients
Brown cowpea
100 Grams
Mango green raw
50 Grams
Curry leaves
5 Grams
Garlic small clove
2 Grams
Onion small
50 Grams
Chillies red
5 Grams
Coriander seeds
1 Table Spoon
Cumin seeds
5 Grams
Pepper, black
2.5 Grams
Turmeric powder
2.5 Grams
Mustard seeds
2 Grams
Rice bran oil
15 Milliliter
Salt
2.5 Grams
Water
200 Milliliter
Instructions
1
2
Roast the spices
Roast coriander seeds, cumin seeds, dried red chilies, peppercorns one by one until fragrant. Once roasted remove from pan and set aside to cool. Into the same pan, add sliced onions, garlic, and roast until onions start to turn brown. Add chopped raw mango cubes and stir well until tender. Remove from the pan and set it aside.
3
Blend the spices
Cool down the spices, add all to a blender and blend into smooth paste by adding little water.
4
Cook the lobia
Heat a pressure cooker with oil, add the ground masala paste and cook until oil/ghee separates from the sides of the pan. Add in your soaked lobia, turmeric powder, and salt, add about 1/2 water, and cook the lobia for 3 whistles.
5
Add the seasonings
Heat oil in a nonstick pan, add mustard seeds, curry leaves, garlic, and dry red chilies and let it crackle for few minutes and pour it over the curry and serve hot with rotis or parathas or steamed rice.
Nutrition Label
Kadalann maang
- Serving Size1 Small Cup (100 g)
- Calories128.6 kcal
- Carbs16.1 g
- Fiber5.7 g
- Sugar1.4 g
- Protein5.7 g
- Fat4.6 g
- Saturated fat0.8 g
- Mono unsaturated fat1.9 g
- Poly unsaturated fat1.5 g
- Cholesterol0.0 mg
- Sodium225.7 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 | Kadalann maang | Aluru Kobbari Kura | Chawali nariyal rassa | Kadalann thenkaai kari |
|---|---|---|---|---|
| Calories | 128.6 kcal | 168.9 kcal | 168.9 kcal | 168.9 kcal |
| Carbs | 16.1 g | 16.9 g | 16.9 g | 16.9 g |
| Protein | 5.7 g | 5.8 g | 5.8 g | 5.8 g |
| Fat | 4.6 g | 8.7 g | 8.7 g | 8.7 g |
| Fiber | 5.7 g | 6.4 g | 6.4 g | 6.4 g |
| Sugar | 1.4 g | 2.9 g | 2.9 g | 2.9 g |
| Sodium | 225.7 mg | 203.7 mg | 203.7 mg | 203.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
