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Turai aloo stew sabzi ( REGULAR, CCHO)

Instructions
1) Heat the oil in a pan on medium heat. Once hot add cumin seeds and let them sizzle. 2) Add chopped onion, then add garlic Sauté for a few minute. 3) Now add turmeric powder, and coriander powder. Immediately stir it to avoid burning. 4) Add tomato puree and salt. Cook well until the oil separates. 5) Right away add chopped vegetables, and quickly mix it. 6) Also add water and mix well. 7) Cover the pan and cook till cooked. Do stir in between (once or twice) and make sure that it is not sticking to the pan. If it dries out too much and feels like sticking to the pan then add splash of water and continue cooking. 8) Once it is cooked and soft, add garam masala. 9) Mix well and cook for 1-2 minutes.

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Canola oil	1 tbsp	4.67 g	40
2	Spices, cumin seed	1 g	0.33 g	1.3
3	Garam masala by MDH	5 grm	1.67 g	4.3
4	Onions, raw	50 g	16.67 g	6.7
5	Garlic, raw	5 g	1.67 g	2.4
6	Turmeric powder by SWAD	5 g	1.67 g	4
7	Coriander powder by SWAD	5 g	1.67 g	5.7
8	Potatoes, raw, flesh and skin, russet	50 g	16.67 g	13
9	Salt, table	5 g	1.67 g	0
10	Diced tomatoes by VINE RIPE	100 g	33.33 g	7
11	Luffa, cooked	250 g	83.33 g	49

Summary
Number of servings	3
Weight of ingredients	490 g
Final weight ⓘ
Serving size	163 g

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Turai aloo stew sabzi ( REGULAR, CCHO)

Nutrition Facts

Portion Size	163 g

Amount Per Portion	134
Calories

% Daily Value *

Total Fat 7.9g	10 %

Saturated Fat 1g **	5 %

Cholesterol 1.7mg **	1 %

Sodium 816mg **	35 %

Total Carbohydrate 15g	5 %

Dietary Fiber 5g	18 %

Sugar 2.9g **

Protein 3.3g	7 %

Vitamin D 0mcg **	0 %

Calcium 97mg **	7 %

Iron 1.6mg **	9 %

Potassium 360mg **	8 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Calories by source

Fat (57.00%)

Protein (11.00%)

Carbs (32.00%)

Turai aloo stew sabzi ( REGULAR, CCHO) nutrition facts and analysis per 163 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	39.38 mcg	4 %
Carotene, alpha	22.5 mcg
Carotene, beta	350.21 mcg
Cryptoxanthin, beta	0 mcg
Lutein + zeaxanthin	233.82 mcg
Lycopene	0 mcg
Retinol	9.17 mcg
Thiamin [Vitamin B1]	0.18 mg	15 %
Riboflavin [Vitamin B2]	0.062 mg	5 %
Niacin [Vitamin B3]	1.03 mg	6 %
Pantothenic acid [Vitamin B5]	0.071 mg	1 %
Vitamin B6	0.261 mg	15 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	49.7 mcg	12 %
Folate, food	49.7 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	19.4 mg	22 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	0.51 mg	3 %
Vitamin E, added	0 mg
Tocopherol, alpha	0.51 mg
Tocopherol, beta	0 mg
Tocopherol, delta	0 mg
Tocopherol, gamma	0 mg
Tocotrienol, alpha	0.01 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	29.6 mcg	25 %
Vitamin K1 [Phylloquinone]	29.6 mcg
Dihydrophylloquinone	0 mcg
Betaine	0 mg
Choline	14 mg	3 %

Minerals
Nutrient	Amount	DV
Calcium	96.83 mg	7 %
Copper	0.12 mg	13 %
Fluoride	0.2 mcg
Iron	1.55 mg	9 %
Magnesium	55.91 mg	13 %
Manganese	0.061 mg	3 %
Phosphorus	68.99 mg	6 %
Potassium	359.92 mg	8 %
Selenium	0.91 mcg	2 %
Sodium	815.53 mg	35 %
Zinc	0.6 mg	5 %

Proteins and Amino acids
Protein by amino acid Glutamic acid (1.30%) Unspecified (96.30%)
Nutrient	Amount	DV
Protein	3.33 g	7 %
Alanine	0.004 g
Arginine	0.017 g
Aspartic acid	0.015 g
Cystine	0.001 g
Glutamic acid	0.043 g
Glycine	0.004 g
Histidine	0.002 g	0 %
Isoleucine	0.002 g	0 %
Leucine	0.004 g	0 %
Lysine	0.007 g	0 %
Methionine	0 g
Phenylalanine	0.004 g
Proline	0.002 g
Serine	0.004 g
Threonine	0.004 g	0 %
Tryptophan	0.002 g	0 %
Tyrosine	0.002 g
Valine	0.004 g	0 %
Phenylalanine + Tyrosine	0.006 g	0 %
Methionine + Cysteine	0.001 g	0 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	15.04 g	5 %
Fiber	4.95 g	18 %
Starch	2.64 g
Sugars	2.93 g
Fructose	0.26 g
Galactose	0 g
Glucose	0.37 g
Lactose	0 g
Maltose	0 g
Sucrose	0.19 g
Net carbs	10.09 g

Fats and Fatty Acids
Fatty acid by type Saturated (14.85%) Monounsaturated (55.45%) Polyunsaturated (29.70%)
Nutrient	Amount	DV
Fat	7.876 g	10 %
Saturated fatty acids	1.017 g	5 %
Butanoic acid	0.025 g
Decanoic acid	0.02 g
Docosanoic acid	0 g
Dodecanoic acid	0.022 g
Eicosanoic acid	0 g
Heptadecanoic acid	0 g
Hexadecanoic acid	0.364 g
Hexanoic acid	0.016 g
Octadecanoic acid	0.152 g
Octanoic acid	0.009 g
Pentadecanoic acid	0 g
Tetracosanoic acid	0 g
Tetradecanoic acid	0.06 g
Monounsaturated fatty acids	3.899 g
Docosenoic acid	0 g
Eicosenoic acid	0.008 g
Heptadecenoic acid	0 g
Hexadecenoic acid	0.013 g
Octadecenoic acid	0.876 g
Pentadecenoic acid	0 g
Tetradecenoic acid	0 g
Polyunsaturated fatty acids	2.072 g
Cis,cis-eicosadienoic n-6 acid	0 g
Docosahexaenoic n-3 acid (DHA)	0 g
Docosapentaenoic n-3 acid (DPA)	0 g
Eicosadienoic acid	0 g
Eicosapentaenoic n-3 acid (EPA)	0 g
Eicosatetraenoic acid	0 g
Octadecadienoic acid	0.653 g
Octadecatetraenoic acid	0 g
Octadecatrienoic acid	0.087 g
Fatty acids, total trans	0 g

Sterols
Nutrient	Amount	DV
Cholesterol	1.67 mg	1 %
Phytosterols	3.56 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	1.97 g
Caffeine	0 mg
Nitrogen	0.02 g
Theobromine	0 mg
Water	100.75 g

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Turai aloo stew sabzi ( REGULAR, CCHO) recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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Turai aloo stew sabzi ( REGULAR, CCHO)

Turai aloo stew sabzi ( REGULAR, CCHO)

Calories by source

Turai aloo stew sabzi ( REGULAR, CCHO) nutrition facts and analysis per 163 g

Protein by amino acid

Fatty acid by type