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Suran ki curry
  • Serving Size 1 Small Cup (100 g)
  • Calories100.7 kcal
  • Carbs11.3 g (45.1 kcal)
  • Protein1.9 g (7.7 kcal)
  • Fats5.3 g (47.9 kcal)

Suran ki curry recipe

Suran ki curry is a good source of dietary fiber, vitamin C, beta carotene, lycopene, copper, and an excellent source of vitamin D, lutein. It helps strengthen bones and boost immunity.

Cooking time: 10 minutes

Serves: 8 persons

Ingredients
Tomato ripe local
100 Grams
Tamarind pulp
3 Table Spoon
Yam ordinary
200 Grams
Coriander leaves
20 Grams
Onion big
100 Grams
Cumin seeds
0.5 Tea Spoon
Fenugreek seeds
2 Grams
Turmeric powder
0.5 Tea Spoon
Coconut kernal dry
3 Table Spoon
Mustard seeds
2 Grams
Rice bran oil
2 Tea Spoon
Salt
1 Tea Spoon
Water
250 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
1 Grams
Fennel seeds
1 Tea Spoon
Coriander powder
0.5 Tea Spoon
Instructions
1
Preparation
Grind the coconut and fennel seeds to a fine paste. Cook the cubed yam in boiling water for 5 minutes or till it becomes half cooked and keep it aside.
2
Cooking
Meanwhile, heat the oil in a pan and do the tempering with mustard seeds, fenugreek seeds, cumin seeds, and an inch of cinnamon. Sauté the onion till it becomes transparent. Now add the ginger-garlic paste, chopped tomato, and yam pieces. Saute it well for 2 minutes.
3
Add the spices
Add in the red chili powder, coriander powder, turmeric powder. Give it a mix and fry it for a minute. Add the tamarind extract and salt along with a cup of water and let it cook till the oil separates. Now add the ground paste and mix it well, let it boil for 2-3 minutes. Finally, add coriander leaves. Allow to cook it for a couple of minutes and put off the flame.
4
Serving
Serve it with rice and pappad or roti
Nutrition Label

Suran ki curry

  • Serving Size1 Small Cup (100 g)
  • Calories100.7 kcal
  • Carbs11.3 g
  • Fiber3.8 g
  • Sugar4.6 g
  • Protein1.9 g
  • Fat5.3 g
  • Saturated fat2.7 g
  • Mono unsaturated fat0.9 g
  • Poly unsaturated fat0.6 g
  • Cholesterol0.0 mg
  • Sodium255.4 mg

Glycemic Index

36 Low
Low
Medium
High

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

NutrientSuran ki curryAluru Kanda PulusuChawali ani yam rassaCheera Chembu Curry
Calories100.7 kcal129.3 kcal129.3 kcal84.3 kcal
Carbs11.3 g15.8 g15.8 g9.9 g
Protein1.9 g4.3 g4.3 g2 g
Fat5.3 g5.4 g5.4 g4.1 g
Fiber3.8 g4.8 g4.8 g3.6 g
Sugar4.6 g4.6 g4.6 g3.4 g
Sodium255.4 mg255.1 mg255.1 mg253.6 mg
Cholesterol0 mg0 mg0 mg0 mg

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