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Slice the onions
Slice the small onions lengthwise into thin pieces. Soak tamarind in 1/2 cup of warm water and take the extract from it.
- Serving Size 1 Small Cup (100 g)
- Calories157.1 kcal
- Carbs12.9 g (51.6 kcal)
- Protein2.6 g (10.2 kcal)
- Fats10.6 g (95.3 kcal)
Ulli theeyal recipe
Ulli theeyal is a good source of dietary fiber, copper, manganese, and an excellent source of vitamin E, vitamin D. It helps control blood sugar and strengthens bones.
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Tamarind
15 Grams
Sugar
1 Tea Spoon
Curry leaves
10 Grams
Onion small
250 Grams
Asafoetida
1 Grams
Chillies red
10 Grams
Coriander seeds
1 Tea Spoon
Cumin seeds
0.5 Tea Spoon
Fenugreek seeds
0.5 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Coconut kernel fresh
25 Grams
Mustard seeds
0.5 Tea Spoon
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
50 Milliliter
Black pepper powder
1 Tea Spoon
Instructions
1
2
Roast the spices
Heat oil stir fry the red chilly, coriander seeds, cumin seeds, black pepper corns, grated coconut and turmeric powder till it gives an aroma and turns brown in colour. Keep it aside and let it cool. Grind it to a smooth paste.
3
Add the ingredients
Heat oil, splutter mustard seeds, add curry leaves, sliced small onions, and saute till the onion turn light brown in color. Add asafoetida, salt, and fenugreek powder into it. Saute for a while. Add tamarind extract into it and allow it to boil for 4-5 minutes by stirring occasionally.
4
Add spices paste
Add the ground paste and sugar into it and simmer for further 3-4 minutes. Remove from the fire and serve hot with steamed rice.
Nutrition Label
Ulli theeyal
- Serving Size1 Small Cup (100 g)
- Calories157.1 kcal
- Carbs12.9 g
- Fiber4.3 g
- Sugar6.5 g
- Protein2.6 g
- Fat10.6 g
- Saturated fat3.2 g
- Mono unsaturated fat3.3 g
- Poly unsaturated fat2.8 g
- Cholesterol0.0 mg
- Sodium241.5 mg
Glycemic Index
30 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 | Ulli theeyal | Chana nariyal ki sabzi | Chhola Nariyel Kari | Chickpeas coconut curry |
|---|---|---|---|---|
| Calories | 157.1 kcal | 177.5 kcal | 177.5 kcal | 177.5 kcal |
| Carbs | 12.9 g | 20 g | 20 g | 20 g |
| Protein | 2.6 g | 6.3 g | 6.3 g | 6.3 g |
| Fat | 10.6 g | 8.1 g | 8.1 g | 8.1 g |
| Fiber | 4.3 g | 7 g | 7 g | 7 g |
| Sugar | 6.5 g | 4.8 g | 4.8 g | 4.8 g |
| Sodium | 241.5 mg | 226.6 mg | 226.6 mg | 226.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
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