LADY FINGER COCONUT DRY FRY
Nutrition with Vibha
June 14, 2024
super easy
Lady Finger Coconut Dry Fry
Ingredients
- 3 cups (around 500gms) Lady finger (bhindi)
- 1 large Onion, chopped finely
- 4 tbsp Scraped coconut
- 2 tbsp Roasted peanuts , crushed
- 2-3 tbsp Green chilies, chopped
- 2-3 Dry red chilies, broken
- ½ Mustard seeds
- ½ Cumin seeds
- 1 tsp Urad dal
- 1 tsp Grated ginger
- ½ tsp Turmeric powder
- 2 tbsp Coriander leaves, chopped
- ½ tsp Sugar
- 1 tsp Lemon juice
- 2 tbsp Oil
- Salt-to-taste
Instructions
- Wash, dry and cut the ladyfingers into medium sized roundels
- Chop the onion finely
- Heat oil in a non-stick kadhai or deep pan
- Add the mustard seeds, when they crackle add the urad dal, dry red chilies, cumin seeds
- Add the chopped onions, green chilies and grated ginger, saute for 3-4 minutes, and add the lady – finger roundels, mix well
- Stir fry for 2-3 minutes, add the turmeric powder, salt, put a lid and cook on low flame stirring intermittently
- When almost done, add the scraped coconut, crushed roasted peanuts and mix well
- Mix in the chopped coriander leaves, sugar and lemon juice, adjust seasonings
- Serve with chapatis or millet rotis
Notes
Highlights:
- Lady’s finger provides a healthy boost of fiber, vitamins, minerals, and antioxidants.
- Peanuts are rich in biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium, among other vitamins and minerals.
- Coconut is good source of fiber and MCTs, may have a variety of health benefits, including enhanced heart health, weight loss, and digestion.
| Energy | 176 Kcal |
| Carbohydrate | 11 g |
| Protein | 2 g |
| Fat | 10 g |
| Calcium | 27.4 mg |
| Iron | 0.4 mg |
| Total fiber | 7.3 g |
| Soluble fiber | 1.9 g |
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