Andhra · Main
Bendakaya majjiga pulusu
Okra in spiced buttermilk gravy
- Energy
- 260 kcal
- Protein
- 11.5 g
- Fibre
- 8.21 g
- Time
- 35 min
Per serving, 303 g.1 Good for lunch or dinner.
One serving gives you
- 38%of the day’s folate
- 31%of the day’s calcium
- 22%of the day’s vitamin B12
- 15%of the day’s zinc
Nutrition facts
One serving, 303 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy260 kcal15%
Carbohydrates
- Carbohydrate19 g7%
- Fibre8.21 g33%
- Soluble fibre1.92 g
Fats
- Fat15 g31%
- Saturated fat limit7.17 g36% of limit
- Monounsaturated fat4.16 g
- Polyunsaturated fat1.85 g
- Omega-61.71 g22%
- Omega-30.13 g13%
- EPA + DHA0 mg
- Cholesterol limit21.4 mg
Protein and amino acids
- Protein11.5 g23%
- Histidine280 mg47%
- Isoleucine535 mg45%
- Leucine935 mg40%
- Lysine798 mg74%
- Methionine + cystine332 mg55%
- Phenylalanine + tyrosine1,036 mg123%
- Threonine437 mg104%
- Tryptophan84.2 mg40%
- Valine728 mg93%
Vitamins
- Vitamin A60 µg7%
- Vitamin B10.13 mg9%
- Vitamin B20.34 mg18%
- Vitamin B31.07 mg10%
- Vitamin B51.17 mg23%
- Vitamin B60.35 mg18%
- BiotinNot in the source data
- Folate84.4 µg38%
- Vitamin B120.49 µg22%
- Vitamin C23.9 mg37%
- Vitamin D0.17 µg1%
- Vitamin E1.6 mg21%
- Vitamin K31.9 µg58%
Minerals
- Calcium313 mg31%
- ChromiumNot in the source data
- Copper0.3 mg17%
- IodineNot in the source data
- Iron2.43 mg8%
- Magnesium115 mg31%
- Manganese0.84 mg21%
- MolybdenumNot in the source data
- Phosphorus276 mg28%
- Potassium716 mg20%
- Selenium10.9 µg27%
- Sodium limit321 mg16% of limit
- Zinc2.02 mg15%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Curd (dahi, plain yogurt), whole milk perugu165 g
- Ladies finger bendakaya100 g
- Bengal gram, dal senaga pappu12.5 g
- Groundnut oil palli nune4 g
- Coconut, kernel, fresh pachi kobbari10 g
- Chillies, green - all varieties pachi mirapakaya4 g
- Ginger, fresh allam3 g
- Cumin seeds jeelakarra1 g
- Turmeric powder pasupu0.3 g
- Mustard seeds aavalu0.8 g
- Chillies, red endu mirapakaya0.6 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Iodized salt (table salt) uppu0.6 g
Method
About 35 minutes.
- 1
Soak 12 g chana dal for 1 hour; grind with the coconut, green chilli, ginger and cumin to a smooth paste.
- 2
Wash and dry okra completely, then cut into rounds; cook it in a little water with turmeric until just tender.
- 3
Whisk 165 g curd curd with a cup of water and the ground paste. Add to the vegetable and heat gently, stirring, until it just steams; do not boil or it splits. Add salt.
- 4
Heat 4 g groundnut oil and add mustard seeds, cumin seeds, chana dal, broken dry red chilli, curry leaves and a pinch of asafoetida; stir until fragrant. Pour it over the majjiga pulusu.
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