Usli
by Tarla Dalal
20 Aug 2011
This recipe has been viewed 32975 times
Usli consists of a mixture of healthy sprouts that are stir fried with a little masala. A combination of 3 sprouts makes the recipe a good source of protein and iron. Sprouting aids the digestion of these pulses and also increases their nutritive value. The calcium and the fibre content of the recipe is good. It is thus very beneficial for you also keeps your taste buds happy.
Usli recipe - How to make Usli
Preparation Time: Cooking Time: Total Time:
Serves 4.
2 cups mixed sprouts
1 tsp cumin seeds (jeera)
1 onion, chopped
1/2 tsp chopped ginger (adrak)
4 cloves garlic (lehsun), chopped
2 green chillies, chopped
1 tomato , chopped
1/4 tsp turmeric powder (haldi)
1 tbsp chopped coriander (dhania)
1/2 tsp chilli powder
1 tsp lemon juice
2 tbsp oil
salt to taste
Method
- Main Procedure
- Parboil the sprouts and drain. Do not cook them in a pressure cooker.
- Heat the oil in a pan, add the cumin seeds and fry for 1/2 minute. Add the onion and fry for a few seconds.
- Add the ginger, garlic and green chillies and fry again for a few seconds.
- Add the tomato, turmeric powder, coriander and chilli powder and fry again.
- Add the drained sprouts, lemon juice and salt and mix well.
- Serve hot.
Nutrient values per serving
| Energy | 164 cal |
| Protein | 5.6 g |
| Carbohydrates | 17 g |
| Fiber | 4.5 g |
| Fat | 8.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 211.3 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 9.7 mg |
| Folic Acid | 22.5 mcg |
| Calcium | 63.2 mg |
| Iron | 1.7 mg |
| Magnesium | 46.8 mg |
| Phosphorus | 83.1 mg |
| Sodium | 8.3 mg |
| Potassium | 215.1 mg |
| Zinc | 0.5 mg |
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