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

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