Portion Control Meal Plate : Mambazha Mor Kuzhambu, Chickpea Sundal, Beans Poriyal, Phulka, Steamed Rice & Curd

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Here is a comforting South Indian Meal Plate filled with Mambazha Mor Kuzhambu, Chickpea Sundal, Beans Poriyal, Phulka, Steamed Rice & Curd. We have kept the plate simple with simple ingredients that are available in season now and are often used in our day to day kitchen. 

Mambazha Mor Kuzhambu is one of the dishes that are often prepared in south Indian households. We have used ripened mango as it is the season for mangoes. They are slowly cooked in a spicy coconut flavoured yogurt curry. The curry is quite light and refreshing to be had for a weekday lunch meal. This would not be very heavy on your palate and goes very well with steamed rice. 

Next we have added a twist to the usual Beans poriyal by adding some ground peanuts and sesame seeds. Green beans are rich source of Iron and Magnesium and Potassium. They help in boosting the immune system and treats gastrointestinal problems.

We have also added a chickpea sundal, that is a usual snack had during the evening time. We have used black chickpeas in other words called as kala chana which is rich in Iron and protein that is very essential for our day to day functioning of the body. Along with these we have served Steamed rice, Curd and Phulka. 

Tips to Plan this meal:

  • You can soak the Black Chickpeas beforehand, so that it takes less time to cook. You can even cook the chickpeas and set aside in the evening. 
  • You can add Brown Rice instead of Plain rice to keep it more nutritious. 
  • You can add a Vegetable or green leaves Raita instead of Curd to make it more nutritious and tasty.

Below are the quantities we have used for a complete portion control meal. You can use these suggestions based on your dietary requirements. In the portions below, I have Omitted the phulka, as I had just rice along with the meal. 

Total Calories: 322 calories

  • Mor Kuzhambu- 1/2 Katori
  • Beans Poriyal - 1/2 Katori
  • Chickpea Sundal- 1/2 Katori
  • Steamed Rice - 1/2 Katori 
  • Curd - 1 Katori

Read the Guidelines for Healthy Eating Using Portion Control to incorporate healthy eating habits into your everyday lifestyle. 

 

 

 

 

Sibyl Sunitha

Sibyl Sunitha

     
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