300 calories, healthy and can be served at lunch! Read through and try out this idea for an wholesome nutrient-filled plate.

I calculated calories and nutrients in this widely eaten veggies, so you don’t have to. (I am a nutritionist)

This plate has two dishes. Both of them are Poriyal. Poriyal (Tamil) is a South Indian side served along with rice or chappati, it’s mostly done with vegetables sautéed in oil with added spices of your choice. Sometimes coconut shreds are added in poriyal, see Beans Thoran recipe.

The green poriyal is Broad beans and minced mutton poriyal – you chop and sauté broad beans in oil and add along with it mutton mince to make it more delicious. Add spices of your choice. Mutton-mince takes time to cook, so grab an apple while it’s being done.

Broad beans is excellent in calcium and phosphorous, Mutton is rich in protein, calcium, phosphorus and iron.

The yellow poriyal is Radish-lentil poriyal – in oil, add Moong dal (a lentil), then add chopped radish pieces into it. This will be done in about 15 mins and it’s absolutely healthy and delicious.

Radish has good amounts of calcium and phosphorus and Lentils are excellent in protein and phosphorus, it also is an amazing source of carbohydrates, calcium and iron.

Broad beans and mutton mince poriyal:

It's calculated Nutrition label is as follows.

Portion size is 115 grams which conquers three-fourth of a cup.

Carbohydrates isn't much and it's astonishing to know that mutton has zero, literally zero carbohydrate and the entire carb count mentioned in the label comes from broad beans alone. So this will make a perfect meal for your keto-diet.

Total calories isn't overwhelming too. Just118 Kcals for this iron and protein filled meal? count me in!

Fat content is around 6g including the oil I used for cooking - this isn't too bad too.

Love our protein rates here, 12 g of it, and nearly all of it comes from mutton, again, amazing for your no-carb diet.

Overall our broad beans - mutton poriyal provides energy of128.2 Kcal.

Radish-lentil poriyal:

Nutrient info follows,

150 g - this vegan-friendly side has 188Kcals.

Fat is nearly zero.

Phosphorous is a whopping 165mg and carbohydrate is 32 g which is not bad - a good one if you're trying to lose that extra kg.

A very interesting fact on this poriyal is, being a vegetable, 50g of lentils alone gives 12g of protein, an amount which even 65g of mutton mince couldn't give (65g mutton has 9.25g protein).

Total energy is 188 Kcals.

So, these two poriyals covers you with a very good amount of most of the recommended daily intake of essential nutrients. A healthy and an in-control nutrient levelled lunch plate. Try it out and let me know in the comments.

Labels above are by me.

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