Recipes · Indian · Main Courses
Undhiyu
One serving has 423 kcal and 10 g protein, and at least a fifth of a woman's daily need of vitamin K (94%), manganese (68%), copper (59%), vitamin A (42%), vitamin C (41%) and folate (40%). Ready in 65 minutes.
- Preparation: 20 min
- Cooking: 45 min
- Makes: 1 serving (246 g)
- Difficulty: Hard
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: peanut
Ingredients
- 40 g Eggplant, raw
- 40 g Potatoes, raw
- 30 g Sweet potato, raw
- 30 g Plantains, green, raw
- 30 g Yardlong beans, raw
- 15 g Chickpea flour (besan)
- 10 g Spinach, raw
- 10 g Peanuts, raw
- 15 g Coconut, fresh
- 12 g Vegetable oil
- 3 g Ginger, fresh
- 2 g Chili peppers, green, raw
- 0.5 g Turmeric
- 0.5 g Cayenne pepper
- 0.5 g Coriander seeds
- 3 g Sugar
- 1.3 g Salt
- 3 g Cilantro, fresh
- 0.5 g Baking soda
Method
- Make the muthia: mix the chickpea flour with the chopped fenugreek (spinach) leaves, a pinch of baking soda, a little of the oil and some salt into a stiff dough, shape into small logs, and steam for 15 minutes; when cool, slice and shallow-fry until golden.
- Cut the eggplant, potato, sweet potato, plantain and yardlong beans into bite-sized chunks.
- Heat the remaining oil in a wide, heavy pot and add the ginger, green chili, turmeric, cayenne and coriander seed, stirring for 30 seconds.
- Add all the vegetables, peanuts, coconut, sugar and salt, and toss well to coat.
- Cover tightly and cook over low heat, stirring gently every few minutes, for 30-35 minutes until the vegetables are tender but hold their shape.
- Fold in the fried muthia pieces, warm through for 2 minutes, and finish with cilantro before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 423 kcal | 20% |
| Carbohydrates | 46.5 g | |
| Water | 162 mL | |
| Fiber | 8.3 g | 28% |
| Protein | 9.9 g | 21% |
| Tryptophan | 0.07 g | |
| Threonine | 0.22 g | |
| Isoleucine | 0.24 g | |
| Leucine | 0.39 g | |
| Lysine | 0.27 g | |
| Methionine | 0.09 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.3 g | |
| Tyrosine | 0.21 g | |
| Valine | 0.3 g | |
| Histidine | 0.15 g | |
| Fat | 23.5 g | |
| Monounsaturated | 5.7 g | |
| Polyunsaturated | 9.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.2 g | |
| Saturated | 7.2 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 0 mg | |
| Calcium | 69.3 mg | 7% |
| Copper | 0.53 mg | 59% |
| Iron | 3.3 mg | 18% |
| Magnesium | 108 mg | 35% |
| Manganese | 1.2 mg | 68% |
| Phosphorus | 189 mg | 27% |
| Potassium | 932 mg | 20% |
| Selenium | 4.8 µg | 9% |
| Sodium | 687 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 2.9 mg | 21% |
| Pantothenic acid (vitamin B5) | 0.99 mg | 20% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 161 µg | 40% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 22.3 mg | 5% |
| Vitamin A | 295 µg | 42% |
| Vitamin C | 30.8 mg | 41% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.6 mg | 18% |
| Vitamin K | 84.5 µg | 94% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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