Andhra · Curry
Bendakaya vepudu
Stir-fried Okra
- Energy
- 123 kcal
- Protein
- 4.72 g
- Fibre
- 7.7 g
- Time
- 25 min
Per serving, 169 g.1 Good for lunch or dinner.
One serving gives you
- 38%of the day’s folate
- 14%of the day’s calcium
- 42%of the day’s vitamin C
- 31%of the day’s fibre
Nutrition facts
One serving, 169 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy123 kcal7%
Carbohydrates
- Carbohydrate9.99 g4%
- Fibre7.7 g31%
- Soluble fibre2.22 g
Fats
- Fat6.53 g13%
- Saturated fat limit1.16 g6% of limit
- Monounsaturated fat3.1 g
- Polyunsaturated fat1.82 g
- Omega-61.72 g22%
- Omega-30.09 g10%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein4.72 g9%
- Histidine111 mg19%
- Isoleucine159 mg13%
- Leucine261 mg11%
- Lysine204 mg19%
- Methionine + cystine80 mg13%
- Phenylalanine + tyrosine314 mg37%
- Threonine168 mg40%
- Tryptophan34.4 mg16%
- Valine205 mg26%
Vitamins
- Vitamin A17.4 µg2%
- Vitamin B10.08 mg6%
- Vitamin B20.12 mg6%
- Vitamin B31.09 mg10%
- Vitamin B50.59 mg12%
- Vitamin B60.41 mg21%
- BiotinNot in the source data
- Folate82.6 µg38%
- Vitamin B120 µg0%
- Vitamin C27.6 mg42%
- Vitamin D0 µg0%
- Vitamin E1.63 mg22%
- Vitamin K38.9 µg71%
Minerals
- Calcium140 mg14%
- ChromiumNot in the source data
- Copper0.26 mg15%
- IodineNot in the source data
- Iron2 mg7%
- Magnesium110 mg30%
- Manganese0.64 mg16%
- MolybdenumNot in the source data
- Phosphorus113 mg11%
- Potassium500 mg14%
- Selenium2.68 µg7%
- Sodium limit207 mg10% of limit
- Zinc0.92 mg7%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Ladies finger bendakaya136 g
- Groundnut oil palli nune5.5 g
- Turmeric powder pasupu0.3 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Chillies, red endu mirapakaya1.8 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Bengal gram, dal senaga pappu2 g
- Black gram, dal minapa pappu2 g
- Garlic, big clove vellulli3 g
- Onion, big ullipaya15 g
- Iodized salt (table salt) uppu0.5 g
Method
About 25 minutes.
- 1
Wash and dry okra completely, then cut into rounds.
- 2
Heat 5.5 g groundnut oil and add mustard seeds, cumin seeds, chana dal, urad dal, broken dry red chilli, curry leaves and a pinch of asafoetida; stir until fragrant.
- 3
Add the sliced onion and crushed garlic, then the okra, turmeric, salt and the red chilli powder. Cook uncovered on medium heat, stirring often, until tender and lightly crisp at the edges.