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Boiling
Boil the potato for 15 minutes and let them cool down. Remove and discard the skin.
- Serving Size 1 Small Cup (100 g)
- Calories105.6 kcal
- Carbs11.9 g (47.6 kcal)
- Protein3.7 g (14.8 kcal)
- Fats4.8 g (43.1 kcal)
Pachakariyum Urulakkizhangu recipe
Pachakariyum Urulakkizhangu/Peas and potato curry is a good source of potassium, thiamin, vitamin E, magnesium, copper, manganese, and an excellent source of dietary fiber, vitamin C, and vitamin D. It helps reduce inflammation and the risk of heart disease.
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Peas fresh
100 Grams
Potato brown skin small
250 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
1 Table Spoon
Cumin seeds
0.5 Tea Spoon
Turmeric powder
0.25 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
50 Milliliter
Ginger garlic paste
1 Table Spoon
Garam masala powder
1 Table Spoon
Cumin powder
1 Table Spoon
Red chilli powder
5 Grams
Coriander powder
1 Table Spoon
Instructions
1
2
Cooking
Heat the oil in a nonstick pan, add mustard seeds, cumin seeds, ginger-garlic paste, and green chilies. Once the seeds splutter, add boiled potatoes, green peas, coriander powder, cumin powder, red chili powder, turmeric, garam masala, and salt. Fry for 5 more minutes and add water. Mix the ingredients well and cook for 15 minutes.
3
Serve
Garnish with coriander. Serve hot with steamed rice or roti.
Nutrition Label
Pachakariyum Urulakkizhangu
- Serving Size1 Small Cup (100 g)
- Calories105.6 kcal
- Carbs11.9 g
- Fiber6.1 g
- Sugar0.6 g
- Protein3.7 g
- Fat4.8 g
- Saturated fat0.7 g
- Mono unsaturated fat2.1 g
- Poly unsaturated fat1.5 g
- Cholesterol0.0 mg
- Sodium204.5 mg
Glycemic Index
51 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 | Pachakariyum Urulakkizhangu | Kaalaan Urulaikizhangu Kari | Khumb Aloo Curry | Koonthal Urulakizhangu Kari |
|---|---|---|---|---|
| Calories | 105.6 kcal | 118.6 kcal | 118.6 kcal | 118.6 kcal |
| Carbs | 11.9 g | 9.7 g | 9.7 g | 9.7 g |
| Protein | 3.7 g | 2.9 g | 2.9 g | 2.9 g |
| Fat | 4.8 g | 7.6 g | 7.6 g | 7.6 g |
| Fiber | 6.1 g | 5.3 g | 5.3 g | 5.3 g |
| Sugar | 0.6 g | 0.4 g | 0.4 g | 0.4 g |
| Sodium | 204.5 mg | 199.4 mg | 199.4 mg | 199.4 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
