Vendakka / Lady’s Finger / Okra) in tamarind gravy is an awesome side dish for rice. Vendakkai Puli Kuzhambu is a popular recipe in South India. Ladys finger is very healthy and its Complete nutrient information added here.
Ingredients needed
Ladies Finger / Okra / Boiled – 100 Grams
Shallots_raw (Chinna Vengayam) – 10 Grams
Tomato Raw – 10 Grams
Tamarinds Raw – 20 Grams
Kuzhambu podi or Kolambu powder – 1 TableSpoon
Salt – 1 Teaspoon
Water – As required
Temper:
Sesame seed Oil – 1 TableSpoon
Mustard seeds – 2 Grams
Red Chilli – 2 Grams
Curry leaves – 2 Sprig
The Preparation Methods:
Step 1: Soak tamarind in warm water for 15-20 minutes and extract tamarind juice. Discard the pulp. You will have approximately 2-2 1/2 cups of tamarind extract.
Step 2: Peel Shallots or onions and cut it into half if it is too big.
Step 3: Cut Ladiesfinger or Vendakkai into 1 inch long pieces.
Step 4: Heat oil, add mustard seeds, when it splutters, add red chillies and curry leaves.
Step 5: Add chopped vendakkai pieces and fry some seconds.
Step 5: Then, add onions, fry until onions turn golden and then add chopped tomato, saute few seconds.
STep 6: Then add tamarind extract and then Add kuzhambu powder, salt needed. Saute for a few seconds.
Step 7: Cook on medium flame until it vendakkai cooked well. Serve with rice and any vegetable curry.
Calories and Nutrients
Nutrients Calculated Approximately: 6-8 tablespoon kuzhambu/Curry gravy
Calories: 240.63 Kcal
Macronutrients
| Macronutrients | Nutrition Values | Daily Values (%) |
|---|---|---|
| Carbohydrate | 26.73 grams | 8.23 % |
| Total Fiber | 7.31 grams | 27.75 % |
| Protein | 4.91 grams | 7.44 % |
| Fat | 15.15 grams | 22.83 % |
| Saturated acids | 2.01 grams | 10.4 % |
| Dietary Cholesterol | 0 mg | 0 % |
| Sugar | 14.7 grams | 0 % |
Vitamins
| Vitamins | Nutrition Values | Daily Values (%) |
|---|---|---|
| Vitamin A | 73.47 Mcg | 13.04 % |
| Vitamin C | 14.3 mg | 51.2 % |
| Vitamin E | 0.37 mg | 1.97 % |
| Vitamin K | 5.08 mcg | 5.94 % |
| Thiamin | 0.1 mg | 8.51 % |
| Riboflavin | 0.06 mg | 3.77 % |
| Niacin | 0.86 mg | 4.4 % |
| Vitamin B6 | 0.11 mg | 15.51 % |
| Folate | 10.97 Mcg | 2.67 % |
| Pantothenic Acid | 0.08 mg | 0.77 % |
| Choline | 3.98 mg | 0 % |
Minerals
| Minerals | Nutrition Values | Daily Values (%) |
|---|---|---|
| Calcium | 108.32 mg | 18.16 % |
| Copper | 265.52 mg | 6 % |
| Fluoride | 71.7 mg | 0 % |
| Iron | 2.71 mg | 20.48 % |
| Magnesium | 49.01 mg | 20.6 % |
| Manganese | 0.28 mg | 13.47 % |
| Phosphorus | 66.71 mg | 6.26 % |
| Potassium | 0.33 mg | 12 % |
| Selenium | 2.21 Mcg | 3.29 % |
| Sodium | 2.34 mg | 97.56 % |
| Zinc | 0.42 mg | 3.49 % |
* Mg – Milli Grams
* Mcg – Micro Grams
