Vegetable Kadhi(Pulusu) # Protein Rich Food # How to lose weight naturally

Vegetable Kadhi(Pulusu) can be easily prepared; it is loaded with nutrients as well as contains very low carbohydrates. This recipe is best for the people who are looking how to lose weight naturally. In preparation of Vegetable Kadhi(pulusu), I added brinjal, bottle gourd, okra, onion. If you want you can add drumsticks, carrot and tomatoes also.

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Vegetable Kadhi(Pulusu) is a stew that is prepared in Andhra with mix veggies or sorakaya(bottle gourd), bendakaya(okra), ullepaya(onion), gummadikaya(pumpkin) etc. Usually Vegetable Kadhi(pulusu) served with pappu(Dhal) and steamed rice, papad or enda perugu mirapkaya. It does not need any rasam masala or podi. The sweet and tangy taste of Vegetable Kadhi(pulusu) is very delicious. Vegetable Kadhi(Pulusu) contain lots of vegetable which is good for body. It works as detoxify agent. This recipe is rich in phosphorus which is helpful to reduce the symptoms of high blood pressure. People undergoing Diabetes treatment – please skip adding jaggery.

 Health benefits of Vegetable Kadhi(Pulusu) recipe

  • Vegetable Kadhi(Pulusu) is protein rich food as well as it contain low carbs.
  • Vegetable Kadhi(Pulusu) is rich in antioxidants such as vitamin A, folic acid, vitamin C, vitamin K and dietary fiber.
  • It is rich in minerals especially copper, phosphorus, magnesium, calcium and other minerals.
  • It is iron rich food also.

Serving size – 6 person

Total (preparation +cook) time – 30 minutes

Ingredients

Kadu (pumpkin) – 1 big piece (150 gm)

Baingan (Brinjal) – 2 no (medium size)

Lauki (bottle gourd) – 1/4 of small size lauki

Bhendi (okra/ ladies finger) – 6 no

Onion – 3 small sizes

Green chills – 6 no

Emli (tamarind) – big lime size

Jaggery – 30 gm

Turmeric – 1/2 tsp

Dry chili – 3 no

Rai (mustard seeds) – 1/2 tsp

Methi seeds (fenugreek) – 1/2 tsp

Jeera (cumin seeds) – 1/2 tsp

Hing (asafetida) – a pinch

Coriander leaves – 1 tbsp

Besan – 3 tbsp

Salt – as per taste

Ghee – 1 tbsp

Water – 3 cup (240 ml cup)

 Method

Wash and peel pumpkin and bottle gourd, wash and cut brinjal, okra and onion into big pieces, chop green chills into long slices.

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Soak tamarind in water for 20 minutes; mash it and separate pulp and juice.

Take a pan add all chopped vegetables, jaggery, turmeric, salt and tamarind juice and water as necessary (I added 3 cup water).

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Boil it for 15 minutes or until vegetables gets cooked, cook it in medium flame.

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In a bowl add besan and water, mix it well make sure there is no lumps. Keep it aside.

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Add this besan (Bengal gram flour) mixture to Vegetable Kadhi(pulusu) and cook it for 5 minutes in medium flame only.

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For tempering

Take pan heat oil, add mustard seeds when it starts crackle add cumin seeds, dry chills and methi seeds fry it, at last add hing to it and switch off the flame immediately.

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Add this tempering and chopped coriander leaves in Vegetable Kadhi(pulusu) mix it well.

Serve hot Vegetable Kadhi(pulusu) with rice, or chapatti or any other breakfast recipes.

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Nutritional Information of Vegetable Kadhi(pulusu) recipe

Energy kCal – 654.6,

Protein, gm – 20.2,

Carbohydrates, gm – 98.1,

Fat, gm – 20.1,

Dietary Fiber, gm – 19.0,

Vitamin A, mcg – 1133.9,

Vitamin B1, mg – 0.4,

Vitamin B2, mg – 0.4,

Vitamin B3, mg – 4.4,

Vitamin B6, mg – 0.0,

Vitamin B9 Folic Acid, mcg – 217.1,

Vitamin B12, mcg – 0.0,

Vitamin C, mg – 55.5,

Vitamin D, mcg – 0.0,

Vitamin E, mg – 0.0,

Vitamin K, mcg – 31.0,

Calcium, mg – 274.0,

Phosphorus, mg – 453.0,

Iron, mg – 13.3,

Magnesium, mg – 177.4,

Copper, mcg – 580.3,

Manganese, mg – 1.0,

Molybdenum, mcg – 117.0,

Zinc, mg – 1.7,

Chromium, mcg – 65.0,

Selenium, mcg – 0.0,

Omega 3, mg – 0.0,

Omega 6, mg – 0.0

 

 

Post Author: Diet kundali

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