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Chopping
Chop the ladies finger into small pieces
- Serving Size 1 Small Cup (100 g)
- Calories117.6 kcal
- Carbs4.0 g (16.0 kcal)
- Protein2.2 g (8.8 kcal)
- Fats10.3 g (92.8 kcal)
Vendaikkai Varuval recipe
Vendaikkai Varuval is a good source of dietary fiber, magnesium, vitamin B6, and is an excellent source of vitamin C, vitamin D, vitamin E, and lutein. It helps strengthen bones and boost immunity.
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Ladies finger
250 Grams
Curry leaves
10 Grams
Turmeric powder
2.5 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Ginger garlic paste
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Cooking
Heat the oil in a deep nonstick pan. Add the chopped lady's finger (bhindi), and curry leaves. Fry them until the bhindi is completely cooked. Add ginger-garlic paste, turmeric, salt, and red chili powder. Stir and cook till done.
3
Serving
Once the fry is done, serve hot with rice or roti
Nutrition Label
Vendaikkai Varuval
- Serving Size1 Small Cup (100 g)
- Calories117.6 kcal
- Carbs4.0 g
- Fiber4.4 g
- Sugar0.4 g
- Protein2.2 g
- Fat10.3 g
- Saturated fat2.1 g
- Mono unsaturated fat3.9 g
- Poly unsaturated fat3.7 g
- Cholesterol0.0 mg
- Sodium334.5 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 | Vendaikkai Varuval | Bendakayalu pacchadi | Bhindi ka achaar | Chicken 65 |
|---|---|---|---|---|
| Calories | 117.6 kcal | 16.4 kcal | 16.4 kcal | 197.2 kcal |
| Carbs | 4 g | 0.3 g | 0.3 g | 2.4 g |
| Protein | 2.2 g | 0.1 g | 0.1 g | 12.6 g |
| Fat | 10.3 g | 1.7 g | 1.7 g | 15.3 g |
| Fiber | 4.4 g | 0.2 g | 0.2 g | 1.5 g |
| Sugar | 0.4 g | 0 g | 0 g | 0.1 g |
| Sodium | 334.5 mg | 63.1 mg | 63.1 mg | 132.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 59.4 mg |
