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Chopping
Chop the beans into small pieces. Peel the tomato and chop them into small cubes.
- Serving Size 1 Small Cup (100 g)
- Calories76.8 kcal
- Carbs5.9 g (23.7 kcal)
- Protein3.3 g (13.2 kcal)
- Fats4.4 g (39.8 kcal)
Kothavarangai Thakkali Kari recipe
Kothavarangai Thakkali Kari is a good source of dietary fiber, iron, magnesium, manganese, biotin, beta carotene, lycopene, vitamin E, and excellent source of vitamin C, vitamin D, 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
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 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
Kothavarangai Thakkali Kari
- Serving Size1 Small Cup (100 g)
- Calories76.8 kcal
- Carbs5.9 g
- Fiber4.6 g
- Sugar0.5 g
- Protein3.3 g
- Fat4.4 g
- Saturated fat0.9 g
- Mono unsaturated fat1.6 g
- Poly unsaturated fat1.6 g
- Cholesterol0.0 mg
- Sodium247.4 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 Thakkali Kari | Baingan aur Gavarfali ki Sabzi | Brinjal cluster beans curry | Cluster beans coconut curry |
|---|---|---|---|---|
| Calories | 76.8 kcal | 71.4 kcal | 71.4 kcal | 99.8 kcal |
| Carbs | 5.9 g | 5.4 g | 5.4 g | 6 g |
| Protein | 3.3 g | 2.5 g | 2.5 g | 3.3 g |
| Fat | 4.4 g | 4.4 g | 4.4 g | 7 g |
| Fiber | 4.6 g | 4.3 g | 4.3 g | 5 g |
| Sugar | 0.5 g | 0.8 g | 0.8 g | 0.9 g |
| Sodium | 247.4 mg | 247 mg | 247 mg | 231 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
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