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Chopping
Wash the yam well, pressure cook it until soft. Cool the yam, peel the skin and chop it longitudinally
- Serving Size 1 Small Cup (100 g)
- Calories81.1 kcal
- Carbs13.3 g (53.3 kcal)
- Protein2.1 g (8.4 kcal)
- Fats2.2 g (19.5 kcal)
Kondo pulusu recipe
Kondo pulusu is a good source of dietary fiber, biotin, potassium, vitamin C, beta carotene, lutein, copper, and an excellent source of vitamin D. HINT: It helps strengthen bones and boost immunity.
Cooking time: 15 minutes
Serves: 6 persons
Ingredients
Tamarind pulp
2 Table Spoon
Yam elephant
250 Grams
Chillies green - all varieties
15 Grams
Coriander leaves
10 Grams
Curry leaves
10 Grams
Garlic big clove
5 Grams
Ginger fresh
2.5 Grams
Onion big
100 Grams
Turmeric powder
2 Grams
Rice bran oil
2 Tea Spoon
Salt
1 Tea Spoon
Water
150 Milliliter
Cumin powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
1 Tea Spoon
Instructions
1
2
Grinding
In a pan add oil, add the onions, garlic, and ginger and saute till transparent. Cool and grind to a coarse paste.
3
Sautéing
Heat oil in the vessel add curry leaves, green chillis, and the coarse onion paste. Saute for 2 minutes.
4
Add spices
Add dhania powder, jeera powder, chili powder, turmeric. Combine well.
5
Simmering
Add the yam, and tamarind paste and mix well. Add water and let it cook well till you get a gravy consistency (pulusu consistency). Adjust salt and garnish with coriander leaves.
Nutrition Label
Kondo pulusu
- Serving Size1 Small Cup (100 g)
- Calories81.1 kcal
- Carbs13.3 g
- Fiber3.9 g
- Sugar4.4 g
- Protein2.1 g
- Fat2.2 g
- Saturated fat0.4 g
- Mono unsaturated fat0.8 g
- Poly unsaturated fat0.7 g
- Cholesterol0.0 mg
- Sodium335.9 mg
Also Known As
Glycemic Index
39 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 | Kondo pulusu | Chemba Pachadi Pulusu | Kondo bocchali pulusu | Senai Bachali Pulusu |
|---|---|---|---|---|
| Calories | 81.1 kcal | 66.4 kcal | 66.4 kcal | 66.4 kcal |
| Carbs | 13.3 g | 10.5 g | 10.5 g | 10.5 g |
| Protein | 2.1 g | 1.8 g | 1.8 g | 1.8 g |
| Fat | 2.2 g | 1.9 g | 1.9 g | 1.9 g |
| Fiber | 3.9 g | 3.3 g | 3.3 g | 3.3 g |
| Sugar | 4.4 g | 3.6 g | 3.6 g | 3.6 g |
| Sodium | 335.9 mg | 289.9 mg | 289.9 mg | 289.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
