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Lady Finger with Curd
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Lady Finger with Curd

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Lady finger with curd is an easy to make healthy recipe dish which is low in oil. The vegetable is basically steamed and added to the curd. This dish is a good source of protein, dietary fiber, vitamin C, K, folate, calcium and iron. It can be served with chapattis and rice as a part of a main course.

Amount of Nutrients and Percent Daily Value (DV) per Serving (110g):

Calories: 102.8kcal (%DV 5.1)
Protein: 5.1g (%DV 10.3)
Fat: 4.6g (%DV 5.9)
Carbohydrates: 12.1g (%DV 4.4)
Dietary fiber: 3.5g (%DV 12.4)
Vitamin C: 17.6mg (%DV 19.5)
Vitamin K: 17.0mcg (%DV 14.2)
Vitamin B9(folate): 62.9mcg (%15.7)
Calcium: 153.0mg (%DV 11.8)
Iron: 2.5mg (%DV 13.9)

Lady finger with curd is an easy to make healthy recipe dish which is low in oil. The vegetable is basically steamed and added to the curd. This dish is a good source of protein, dietary fiber, vitamin C, K, folate, calcium and iron. It can be served with chapattis and rice as a part of a main course.

Amount of Nutrients and Percent Daily Value (DV) per Serving (110g):

Calories: 102.8kcal (%DV 5.1)
Protein: 5.1g (%DV 10.3)
Fat: 4.6g (%DV 5.9)
Carbohydrates: 12.1g (%DV 4.4)
Dietary fiber: 3.5g (%DV 12.4)
Vitamin C: 17.6mg (%DV 19.5)
Vitamin K: 17.0mcg (%DV 14.2)
Vitamin B9(folate): 62.9mcg (%15.7)
Calcium: 153.0mg (%DV 11.8)
Iron: 2.5mg (%DV 13.9)

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Lady Finger with Curd

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Lady finger with curd is an easy to make healthy recipe dish which is low in oil. The vegetable is basically steamed and added to the curd. This dish is a good source of protein, dietary fiber, vitamin C, K, folate, calcium and iron. It can be served with chapattis and rice as a part of a main course.

Amount of Nutrients and Percent Daily Value (DV) per Serving (110g):

Calories: 102.8kcal (%DV 5.1)
Protein: 5.1g (%DV 10.3)
Fat: 4.6g (%DV 5.9)
Carbohydrates: 12.1g (%DV 4.4)
Dietary fiber: 3.5g (%DV 12.4)
Vitamin C: 17.6mg (%DV 19.5)
Vitamin K: 17.0mcg (%DV 14.2)
Vitamin B9(folate): 62.9mcg (%15.7)
Calcium: 153.0mg (%DV 11.8)
Iron: 2.5mg (%DV 13.9)

Lady finger with curd is an easy to make healthy recipe dish which is low in oil. The vegetable is basically steamed and added to the curd. This dish is a good source of protein, dietary fiber, vitamin C, K, folate, calcium and iron. It can be served with chapattis and rice as a part of a main course.

Amount of Nutrients and Percent Daily Value (DV) per Serving (110g):

Calories: 102.8kcal (%DV 5.1)
Protein: 5.1g (%DV 10.3)
Fat: 4.6g (%DV 5.9)
Carbohydrates: 12.1g (%DV 4.4)
Dietary fiber: 3.5g (%DV 12.4)
Vitamin C: 17.6mg (%DV 19.5)
Vitamin K: 17.0mcg (%DV 14.2)
Vitamin B9(folate): 62.9mcg (%15.7)
Calcium: 153.0mg (%DV 11.8)
Iron: 2.5mg (%DV 13.9)

Read more
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Ingredients

20 minutes
4-5 servings
  • 2 cupsChopped lady finger
  • 1 cupCurd
  • 2 tspCoriander powder
  • 2 tspGreen chilies (chopped)
  • 1/2 cupGram flour
  • 1 tspCumin seeds
  • 1 tspMustard seeds
  • 1 tspFennel seeds
  • 1/8th tsp Asafoetida
  • 5-7Curry leaves
  • 1 tspMustard oil
  • 1/2 tspSalt
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Steps

20 minutes
  1. 1

    To make lady finger with curd, steam the vegetable for 5-7 minutes till soft. Keep aside.

  2. 2

    Combine the curds, coriander powder, chili powder, gram flour and salt with 2 tbsp of water and keep aside.

  3. 3

    Heat the oil in a non-stick pan and add the cumin seeds, mustard seeds, fennel seeds, and asafoetida and curry leaves.

  4. 4

    When the seeds crackle, add the curd mixture and steamed lady finger and bring to a boil. Simmer for 3-4 minutes.

  5. 5

    Serve the lady finger with curd hot, with rice or chapattis.

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HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
on April 09, 2020 21:31
Himachal Pradesh, India
“Healthy! Tasty! Recipes” were developed under the Japan International Cooperation Agency (JICA)’s Phase II Project for Crop Diversification in Himachal Pradesh (2017-2022), to promote self-consumption of vegetables by farmers, especially targeting newly introduced vegetables unfamiliar to the farmers.Furthermore, the recipes include ideas of contributing to nutrition improvement in the State as majority of the population in Himachal is found to have health problems such as anemia, hypertension and overweight. Also focusing on the food habits of Himachali, who are generally vegetarians, sources of protein seem lacking in their food. Efforts were therefore made to prepare the recipes based on the following points:1) Use of crops rich in nutrients such as iron and protein2) Use of low sugar, low salt and low fat, following the WHO’s Recommended Daily Intake3) Application of cooking methods to retain more nutrients such as steaming instead of boiling and shallow frying instead of deep frying4) Maximization of value of traditional recipes and use of ingredients locally available for wider acceptability5) Suggestion of “Immunity boosting recipes” using vitamin-C rich vegetables with concern over the spread of COVID-19 infection in India.Remark: Nutrition information of the recipes are sourced mainly from "SELF Nutrition Data", etc.--------------------------------------------------------------------For translation of recipes in Hindi please click on the below mentioned linkhttps://cookpad.wasmer.app/in/users/20736692
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