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
Fat
13g
Protein
14g
Carbs
30g
Fiber
17g
MacroNutrients
Carbs
30g
Protein
14g
Fiber
17g
Fats
Fat
13g
Vitamins & Minerals
Calcium
118mg
Iron
6mg
Vitamin A
645mcg
Vitamin B1
< 1mg
Vitamin B2
< 1mg
Vitamin B3
2mg
Vitamin B6
< 1mg
Vitamin B9
161mcg
Vitamin B12
0mcg
Vitamin C
28mg
Vitamin E
2mg
Copper
< 1mcg
Magnesium
136mg
Manganese
5mg
Phosphorus
223mg
Selenium
28mcg
Zinc
3mg
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