Tindora/ Manoli & Kadle/ Kala chana cooked in Mangalorean Kundapura masala prepared by roasting whole spices and then tossed in freshly grated coconut.
STEP 1.Soak 1 cup kala chana/ kadle for 4 hours and pressure cook for 20 minutes. Keep aside.
Cooking Directions
STEP 1.In a hot pan add 1 tbsp coriander seeds, ¼ tsp fenugreek seeds, 1 tsp cumin seeds, ½ tsp whole black peppercorns, 4 dry red chillies, 4 cloves garlic. Stirring, roast for about 1 minute till the garlic turns golden.
STEP 2.Into a grinding jar add the kundapura taal masala and grind ro make a coarse powder. Keep aside.
STEP 3.In a pressure cooker add 300 gms tindora/ manoli cut lengthwise, salt to taste and 2 tbs water. Pressure cook for 2 whistles and then release pressure immediately by lifting the weight with a fork or holding the cooker under running water. Open the cooker and cool completely.
Nutrition value
296
calories per serving
13 g Fat14 g Protein30 g Carbs17 g FiberOther
Current Totals
13 g Fat
14 g Protein
30 g Carbs
17 g Fiber
MacroNutrients
Carbs
30 g
Protein
14 g
Fiber
17 g
Fats
Fat
13 g
Vitamins & Minerals
Calcium
118 mg
Iron
6 mg
Vitamin A
645 mcg
Vitamin B1
0 mg
Vitamin B2
0 mg
Vitamin B3
2 mg
Vitamin B6
0 mg
Vitamin B9
161 mcg
Vitamin B12
0 mcg
Vitamin C
28 mg
Vitamin E
2 mg
Copper
1 mcg
Magnesium
136 mg
Manganese
5 mg
Phosphorus
223 mg
Selenium
28 mcg
Zinc
3 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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