Malvani Vatana Usal recipe serves 4.

174 calories for 1 serving of Malvani Vatana Usal, Cholesterol 0 mg, Carbohydrates 19.5g, Protein 6g, Fat 8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Malvani Vatana Usal.

Click here to view Malvani Vatana Usal recipe | kala vatana usal | Malvani vatana gravy | with 41 amazing images.

Malvani vatana usal recipe | kala vatana usal | Malvani vatana gravy is a traditional Maharashtrian delicacy which is enjoyed for its peculiar aroma and flavour. Learn how to make kala vatana usal.

The Malvani region is a coastal region, which spans the Ratnagiri and Sindhudurg districts of Maharashtra. It is famous for its cuisine, shaped by the Konkan communities of Maharashtra, Goa and Karnataka. The Malvani vatana usal is a classic dish from Malvani cuisine, where kala vatana is cooked with veggies like onions and tomatoes and flavoured with Malvani gravy.

The Malvani vatana gravy is reddish brown and spicy with a lot of red chillies, and together with tamarind pulp and a traditional tempering it works wonders to boost the flavour of the cooked vatana. This gravy can be made in advance and stored in the deep-freezer for a few weeks. Before sroting it, cool the gravy completely, pour in food-grade zip lock bags or air-tight containers and store under refrigerated conditions.

Common but effective ingredients such as ginger, garlic, turmeric powder and asafoetida further make the kala vatana usal truly irresistible. You can also try other Maharashtrian recipes like Maharashtrian pitla or Maharashtrian kothimbir vadi.

Is Malvani Vatana Usal healthy?

Yes, this recipe is healthy, conditions apply.

What's good.

 Kala vatana has more good amount of fibre and is also higher protein content with virtually very less fat. Thus it is a wise choice for heart disease, weight loss and diabetics too. Being rich in Magnesium it further improves insulin response by lowering insulin resistance. They are a good source of potassium, which may decrease the growth and development of blood vessel plaques and is also good for managing high blood pressure. The good amount of iron in it helps to build hemoglobin levels. With fair amounts of calcium and phosphorus, kala vatana will also aid in maintaining bone health. 

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Can diabetics, heart patients and overweight individuals have Malvani Vatana Usal   ?

Yes. Kala vatana has more good amount of fibre and is also higher protein content with virtually very less fat. Thus it is a wise choice for heart disease, weight loss and diabetics too. Being rich in Magnesium it further improves insulin response by lowering insulin resistance.

Can healthy individuals have Usal ?

Yes.

Malvani Vatana Usal is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 174 calories that come from one serving of Malvani Vatana Usal?

Note: These values are approximate and calorie burning differs in each individual