Vendakkai Saadam

25 min cook time
10 min prep time
Lunch
Preperation Time:
10 mins
Cooking Time:
25 mins

nutrition facts

Serving Size1 ServingPer Serving%Daily Value*
Calories685Calories from Fat114
Total Fat12.7g20%Saturated Fat1.9g9%
Cholesterol0mg0%Sodium614mg26%
Potassium1150mg33%Carbohydrates129.1g43%
Dietary Fiber15.2g61%Sugars22.4g
Protein15.6gVitamin A15%
Vitamin C88%Calcium23%
Iron39%

nutrition facts

Serving Size1 Serving
Calories685
Total Fat12.7g20%
Cholesterol0mg0%
Potassium1150mg33%
Dietary Fiber15.2g61%
Protein15.6g
Vitamin C88%
Iron39%
Per Serving%Daily Value*
Calories from Fat114
Saturated Fat1.9g9%
Sodium614mg26%
Carbohydrates129.1g43%
Sugars22.4g
Vitamin A15%
Calcium23%

Procedure:

Take a heavy bottomed pan and heat oil on medium heat. Add the onions and okra and salt to taste. Stir fry on low to medium heat until the okra is well cooked and roasted. This will take about 10 minutes.

Once the okra is well cooked, add the turmeric powder, curry leaves, cinnamon powder, black pepper powder, salt, thick tamarind paste and sauté till it gets coated well with all the ingredients.

Now, in another pan heat a little oil. Add in the mustard seeds, channa dal and cashewnuts. Allow them to crackle and get roasted until lightly browned. Add this to the okra mixture.

Stir the seasoning well into the okra mixture. Now, add in the cooked rice. Stir together all the ingredients until well combined. Turn the heat to low, cover the pan and simmer for 3 to 4 minutes.  Check for salt and spices and adjust to suit your taste.

Serve the delicious Vendakkai Saadam hot along with a fresh and chilled raita.

Okra, also known as lady’s fingers is not just tasty but has a high nutritive value too.

10 Health Benefits of Eating Okra:

It’s low on calories – Okra pods contain only 30 calories per 100 grams and are often recommended as a part of a weight-loss program.

It contains no saturated fats or cholesterol.

It can help stabilize blood sugar levels –  by slowing its absorption from the intestines.

It contains lots of dietary fiber and acts as a natural laxative – which can help you to naturally get rid of constipation The pods are rich in mucilage substance, which is a thick, gluey substance that lubricates the large intestine and helps with elimination. Okra’s fiber also feeds the gut’s beneficial bacteria (probiotics) and helps maintain the pH balance of your digestive tract.

It’s rich in vitamin A and other antioxidants – the green pods contain beta-carotene, lutein and xanthine, which together with vitamin A help preserve good vision and keep your skin fresh and healthy. Okra has been connected to cataract prevention and is praised for preventing spots and pimples.

Cancer prevention – Due to the abundance of antioxidants and fiber, some also connect okra with cancer prevention, especially the prevention of colorectal cancer.

It’s a rich source of vitamin C – which helps with the body’s immunity – okra has been linked to cough and cold prevention. Since vitamin C also act as an anti-inflammatory, okra might be good for reducing the symptoms of asthma and can be used in addition to these 10 natural treatments for asthma.

It contains folates – 100 grams of okra provides about 22% of the recommended daily amount. Folates (folic acid) are particularly important in the pre-conception period and during early gestation and help prevent birth defects. Foods with folate are can also help to cleanse your lungs

It’s a good source of minerals, including iron, calcium, magnesium.

It contains vitamin K – which is important for bone health and plays a major role in blood clotting.

This dish is: Low in saturated fat, No cholesterol, High in manganese and High in vitamin C

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