Andhra · Main
Bendakaya pulusu
Okra in tamarind gravy
- Energy
- 146 kcal
- Protein
- 4.27 g
- Fibre
- 8.32 g
- Time
- 40 min
Per serving, 187 g.1 Good for lunch or dinner.
One serving gives you
- 39%of the day’s folate
- 16%of the day’s calcium
- 43%of the day’s vitamin C
- 33%of the day’s fibre
Nutrition facts
One serving, 187 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy146 kcal8%
Carbohydrates
- Carbohydrate16 g6%
- Fibre8.32 g33%
- Soluble fibre2.34 g
Fats
- Fat6.62 g14%
- Saturated fat limit1.17 g6% of limit
- Monounsaturated fat3.19 g
- Polyunsaturated fat1.81 g
- Omega-61.71 g22%
- Omega-30.09 g9%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein4.27 g9%
- Histidine100 mg17%
- Isoleucine139 mg12%
- Leucine219 mg9%
- Lysine171 mg16%
- Methionine + cystine70.9 mg12%
- Phenylalanine + tyrosine266 mg32%
- Threonine152 mg36%
- Tryptophan30.1 mg14%
- Valine185 mg24%
Vitamins
- Vitamin A17.6 µg2%
- Vitamin B10.1 mg7%
- Vitamin B20.12 mg6%
- Vitamin B31.19 mg11%
- Vitamin B50.51 mg10%
- Vitamin B60.4 mg21%
- BiotinNot in the source data
- Folate85.7 µg39%
- Vitamin B120 µg0%
- Vitamin C28.1 mg43%
- Vitamin D0 µg0%
- Vitamin E1.64 mg22%
- Vitamin K39.5 µg72%
Minerals
- Calcium160 mg16%
- ChromiumNot in the source data
- Copper0.3 mg17%
- IodineNot in the source data
- Iron2.85 mg10%
- Magnesium119 mg32%
- Manganese0.69 mg17%
- MolybdenumNot in the source data
- Phosphorus116 mg12%
- Potassium562 mg16%
- Selenium1.52 µg4%
- Sodium limit326 mg16% of limit
- Zinc0.92 mg7%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Ladies finger bendakaya135 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya30 g
- Tamarind, pulp chintapandu8 g
- Jaggery, cane bellam2 g
- Chillies, red endu mirapakaya1.8 g
- Coriander seeds dhaniyalu1 g
- Turmeric powder pasupu0.3 g
- Fenugreek seeds menthulu0.3 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Iodized salt (table salt) uppu0.8 g
Method
About 40 minutes.
- 1
Soak 8 g tamarind in a cup of warm water for 10 minutes; squeeze and strain. Dry-roast and grind the coriander seeds with the red chilli. Wash and dry okra completely, then cut into rounds.
- 2
Heat 5.5 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida; add the fenugreek seeds and sliced 30 g onion; cook until soft.
- 3
Add the okra, turmeric and a splash of water; cover and cook until half done. Pour in the tamarind water, the ground spice and 2 g jaggery and salt.
- 4
Simmer uncovered for 10–15 minutes until the okra is tender and the pulusu coats a spoon.