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Chopping
Chop the beans into small pieces. Peel the potatoes and chop them into small cubes.
- Serving Size 1 Small Cup (100 g)
- Calories106.1 kcal
- Carbs14.3 g (57.2 kcal)
- Protein3.4 g (13.5 kcal)
- Fats3.9 g (35.5 kcal)
Kothavarangai Pulisu recipe
Kothavarangai Pulisu is a good source of iron, potassium, magnesium, copper, biotin, vitamin E, and an excellent source of vitamin C, vitamin D, and dietary fiber. 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
Tamarind pulp
3 Table Spoon
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, urad dal (black gram dal), turmeric, curry leaves, green chilies, and ginger-garlic paste. Saute them until the seeds start spluttering.
3
Cooking
To the pan add chopped cluster beans along with potato cubes, tamarind pulp, and cook them for 20 minutes while stirring occasionally. Once the cluster 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
Kothavarangai Pulisu
- Serving Size1 Small Cup (100 g)
- Calories106.1 kcal
- Carbs14.3 g
- Fiber4.6 g
- Sugar5.5 g
- Protein3.4 g
- Fat3.9 g
- Saturated fat0.8 g
- Mono unsaturated fat1.5 g
- Poly unsaturated fat1.4 g
- Cholesterol0.0 mg
- Sodium223.9 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 | Kothavarangai Pulisu | Claster beens urulakkizhangu kari | Cluster beans potato curry | Ganwar phali aloo sabzi |
|---|---|---|---|---|
| Calories | 106.1 kcal | 86.7 kcal | 86.7 kcal | 86.7 kcal |
| Carbs | 14.3 g | 8.4 g | 8.4 g | 8.4 g |
| Protein | 3.4 g | 3.4 g | 3.4 g | 3.4 g |
| Fat | 3.9 g | 4.4 g | 4.4 g | 4.4 g |
| Fiber | 4.6 g | 4.6 g | 4.6 g | 4.6 g |
| Sugar | 5.5 g | 0.2 g | 0.2 g | 0.2 g |
| Sodium | 223.9 mg | 245.9 mg | 245.9 mg | 245.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
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