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A wholesome and savory stir-fry from Karnataka made with tender black-eyed peas, fresh coconut, and a fragrant tempering. This simple and protein-rich dish is perfect as a healthy snack or a side dish.
For 4 servings
Soak and Cook the Black-Eyed Peas
Prepare the Tempering (Oggarane)
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A wholesome and savory stir-fry from Karnataka made with tender black-eyed peas, fresh coconut, and a fragrant tempering. This simple and protein-rich dish is perfect as a healthy snack or a side dish.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 184.76 calories per serving with 5.61g of protein, it's a beginner-friendly recipe perfect for snack or side or lunch or breakfast.
Sauté the Aromatics
Combine and Finish the Usli
Serve
Add 1/2 cup of finely chopped carrots, green beans, or bell peppers along with the onions for extra nutrition and color.
This recipe works well with other legumes like green gram (moong), chickpeas (chana), or horse gram (huruli). Adjust cooking times accordingly.
Add 1/2 teaspoon of red chili powder along with the turmeric powder for a spicier kick.
Black-eyed peas are an excellent source of protein, essential for muscle repair, growth, and overall body function, making this a great dish for vegetarians and vegans.
The high fiber content from the peas promotes healthy digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness, aiding in weight management.
This dish is a good source of folate (Vitamin B9), which is crucial for DNA synthesis and cell growth, making it particularly beneficial during pregnancy.
Low in saturated fat and rich in soluble fiber, Alsande Usli can help lower cholesterol levels. The potassium in black-eyed peas also helps regulate blood pressure.
One serving of Alsande Usli (approximately 1 cup or 175g) contains around 260-280 calories, making it a filling and moderately low-calorie snack or side dish.
Yes, Alsande Usli is very healthy. It is rich in plant-based protein and dietary fiber from black-eyed peas, which aids digestion, helps manage blood sugar, and keeps you feeling full. It uses minimal oil and is packed with essential nutrients.
Absolutely. After soaking, you can cook the black-eyed peas in a regular pot with sufficient water. Bring to a boil, then simmer for about 45-60 minutes, or until they are tender but not mushy. Drain and proceed with the recipe.
Yes, frozen grated coconut is a great substitute for fresh. Make sure to thaw it to room temperature before adding it to the dish to ensure it mixes in well.
You can store leftover Alsande Usli in an airtight container in the refrigerator for up to 2-3 days. Reheat it gently in a pan or microwave before serving. The texture remains quite good upon reheating.