Pan-Indian · Curry
Gwar phali masala sabzi
Spiced cluster beans with onion and tomato
- Energy
- 116 kcal
- Protein
- 4.49 g
- Fibre
- 7.02 g
- Time
- 25 min
Per serving, 162 g.1 Good for lunch or dinner.
One serving gives you
- 20%of the day’s folate
- 16%of the day’s iron
- 14%of the day’s calcium
- 40%of the day’s vitamin C
Nutrition facts
One serving, 162 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy116 kcal7%
Carbohydrates
- Carbohydrate8.89 g3%
- Fibre7.02 g28%
- Soluble fibre1.68 g
Fats
- Fat6.48 g13%
- Saturated fat limit1.17 g6% of limit
- Monounsaturated fat3.08 g
- Polyunsaturated fat1.78 g
- Omega-61.7 g22%
- Omega-30.07 g8%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein4.49 g9%
- Histidine80.6 mg13%
- Isoleucine124 mg10%
- Leucine213 mg9%
- Lysine145 mg13%
- Methionine + cystine85.9 mg14%
- Phenylalanine + tyrosine314 mg37%
- Threonine144 mg34%
- Tryptophan41.9 mg20%
- Valine177 mg23%
Vitamins
- Vitamin A40.7 µg5%
- Vitamin B10.08 mg5%
- Vitamin B20.06 mg3%
- Vitamin B31.03 mg9%
- Vitamin B50.49 mg10%
- Vitamin B60.17 mg9%
- BiotinNot in the source data
- Folate44.3 µg20%
- Vitamin B120 µg0%
- Vitamin C25.9 mg40%
- Vitamin D0 µg0%
- Vitamin E1.78 mg24%
- Vitamin K34.6 µg63%
Minerals
- Calcium140 mg14%
- ChromiumNot in the source data
- Copper0.22 mg13%
- IodineNot in the source data
- Iron4.5 mg16%
- Magnesium97.9 mg26%
- Manganese0.57 mg14%
- MolybdenumNot in the source data
- Phosphorus68.5 mg7%
- Potassium465 mg13%
- Selenium1.98 µg5%
- Sodium limit204 mg10% of limit
- Zinc0.82 mg6%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Cluster beans goruchikkudu95 g
- Groundnut oil palli nune5.5 g
- Turmeric powder pasupu0.3 g
- Cumin seeds jeelakarra0.8 g
- Asafoetida inguva0.05 g
- Chillies, red endu mirapakaya1.4 g
- Chillies, green - all varieties pachi mirapakaya2 g
- Onion, big ullipaya25 g
- Tomato, ripe, local30 g
- Coriander seeds dhaniyalu1 g
- Iodized salt (table salt) uppu0.5 g
Method
About 25 minutes.
- 1
Wash and cut cluster beans.
- 2
Heat 5.5 g groundnut oil and add cumin seeds, broken dry red chilli and a pinch of asafoetida; let the cumin crackle.
- 3
Add the onion and cook until soft, then cluster beans, tomato, turmeric, chilli, ground coriander and salt; cook uncovered until tender.
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