Thenga Manga Pattani Sundal,coconut mango pea salad: Diabetic Friendly Salad
Thenga Manga Pattani Sundal,coconut mango pea salad: Diabetic Friendly Salad
  • prep: 5 hr
  • cook: 15 min
  • total: 5 hr 15 min
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  • servings:
  • Summary

    Delicious sour spicy salad with touch of coconut and spices.

    Ingredients

    • 1 cup yellow peas/ vatana /pattani ( soaked,cooked)
    • ½ cup grated green mango
    • 3 tablespoon onion chopped finely
    • 1 tablespoon oil ( I use Olive oil, use your oil of choice)
    • 1 red chili halved
    • 2 green chili
    • ¼ cup grated coconut
    • ½ teaspoon mustard seeds
    • ½ inch piece ginger
    • 2 sprigs of curry leaves
    • ¾ teaspoon of salt or to taste
    • Juice half lemon

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 2
    • Amount Per Serving
    • Calories: 545 % Daily Value *
    • Total Fat: 12 g 18.78%
    • Saturated Fat: 4 g 21.33%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 877 mg 36.52%
    • Calcium: 55 mg 5.54%
    • Potassium: 1385 mg 39.59%
    • Magnesium: 0 mg 0%
    • Iron: 6 mg 31.47%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 87 g %
    • Dietary Fiber: 27 g 107.54%
    • Sugar: 20 g
    • Protein: 23 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 14.49%
    • Vitamin C 130.8%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit1
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch4
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit1 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total5 oz-eq

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