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Lobia te Nariyal di Curry
  • Serving Size 1 Small Cup (100 g)
  • Calories168.9 kcal
  • Carbs16.9 g (67.6 kcal)
  • Protein5.8 g (23.4 kcal)
  • Fats8.7 g (77.9 kcal)

Lobia te Nariyal di Curry recipe

Lobia te Nariyal di Curry is a good source of potassium, protein, vitamin D, phosphorus, magnesium, iron, copper, selenium, manganese, vitamin E and an excellent source of dietary fiber. It helps in weight loss and digestion.

Cooking time: 20 minutes

Serves: 5 persons

Ingredients
Coconut milk
50 Milliliter
Tamarind
15 Grams
Brown cowpea
100 Grams
Curry leaves
5 Grams
Garlic small clove
2 Grams
Onion small
50 Grams
Asafoetida
2 Grams
Chillies red
5 Grams
Coriander seeds
1 Table Spoon
Cumin seeds
5 Grams
Fenugreek seeds
1 Tea Spoon
Pepper, black
2.5 Grams
Turmeric powder
2.5 Grams
Coconut kernel fresh
25 Grams
Mustard seeds
2 Grams
Rice bran oil
15 Milliliter
Salt
2.5 Grams
Water
200 Milliliter
Cinnamon
2 Grams
Instructions
1
Pressure cook the lobia
Wash and soak lobia for 6-8 hours .
2
Roast the spices
Roast coriander seeds, cumin seeds, methi seeds, cinnamon, 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 fresh grated coconut, tamarind ball, and continue to roast until coconut start to turn golden brown. 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, asafoetida, 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

Lobia te Nariyal di Curry

  • Serving Size1 Small Cup (100 g)
  • Calories168.9 kcal
  • Carbs16.9 g
  • Fiber6.4 g
  • Sugar2.9 g
  • Protein5.8 g
  • Fat8.7 g
  • Saturated fat4.2 g
  • Mono unsaturated fat1.9 g
  • Poly unsaturated fat1.4 g
  • Cholesterol0.0 mg
  • Sodium203.7 mg

Glycemic Index

30 Low
Low
Medium
High

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

NutrientLobia te Nariyal di CurryChana nariyal ki sabziChhola Nariyel KariChickpeas coconut curry
Calories168.9 kcal177.5 kcal177.5 kcal177.5 kcal
Carbs16.9 g20 g20 g20 g
Protein5.8 g6.3 g6.3 g6.3 g
Fat8.7 g8.1 g8.1 g8.1 g
Fiber6.4 g7 g7 g7 g
Sugar2.9 g4.8 g4.8 g4.8 g
Sodium203.7 mg226.6 mg226.6 mg226.6 mg
Cholesterol0 mg0 mg0 mg0 mg

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