Tag Archives: Potassium

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Malabar Spinach Tambuli (Basale Soppu Tambli)

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Tambli/tambuli is a curd based dish typically made in Udupi/ Mangalore kitchens. It can be made with different green leafy vegetables (palak, curry leaves, etc) or even garlic. Since rice is the predominant grain in the traditional south Indian homes, this is served as a side to rice along with vegetables.

Basella or vine spinach is a popular tropical leafy-green vegetable, commonly grown as backyard herb in most home gardens in Mangalore. Fresh leaves are rich sources of several anti-oxidants such as ß-carotene, lutein, zeaxanthin.
Its thick, fleshy leaves are an excellent source of non-starch polysaccharide, mucilage.

Basale Soppu/ Poi

Malabar spinach is rich in soluble fibre, Vitamins A & C,  iron, calcium, magnesium and potassium.This tambli made with Basale soppu/Malabar spinach is also believed to cure mouth ulcers.


  • Malabar spinach or basale soppu: A big handful (washed and coarsely chopped)
  • Yogurt/curd: 1 cup fresh (not too sour)
  • Grated coconut: 1/2 cup (fresh/frozen)
  • Green chili: 1-2 nos. (optional)
  • Cumin seeds/Jeera: 1/2 tsp

For the tempering:

  • Mustard seeds: 1/4 tsp
  • Urad dal: 1/4 tsp
  • Red chili: 1/2
  • Curry leaves: a few
  • Oil/ghee: 1 tbsp


  1. Heat some oil in a frying pan and add the cumin seeds and green chili. When the cumin starts sizzling add the Malabar spinach leaves and saute till they are wilted. Keep aside to cool.
  2. Once cool, grind to a paste along with the coconut and  just enough water to make a paste in a blender/mixie.
  3. Transfer the paste to a bowl and add the yogurt and mix well. The consistency of the tambli should be thinner than chutney. So add enough water if it is too thick.
  4. Heat a little oil in a tadka pan, add the mustard seeds , urad dal and when it starts to pop add the dry red chili and curry leaves.
  5. Add this to the tambli and serve along with hot rice and vegetables.

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Potassium Content of Common Indian Vegetables (Latest 2018 version)

Category:Indian Dietitian Online Tags : 

Power is gained by sharing knowledge-not hoarding it.

Potassium is a mineral found in most foods we eat . It plays a role in keeping a heartbeat regular and also needed to maintain the  fluid and electrolyte balance in the bloodstream.  The kidneys help to keep the right amount of potassium in your body and eliminate excess amounts into the urine. When the kidneys no longer function properly potassium and sodium levels need to be monitored.  Foods rich in these two minerals might need to be restricted.

While going through the charts we used when I worked in the renal field back in India, I realized that it isn’t the correct version.

Here is the updated list of Potassium Content of Common Indian Vegetables 2018 (updated with the help of the USDA):

Potassium Content of Vegetables per 100gms

Low (less than 100mg) Medium (100-200) High(200mg+
Capsicum/Bell pepper Green beans Tomato
Chayote squash(Chow Chow/ semebadnekai) Carrots, Onions Ladies finger/ Bhindi
Green moong sprouts Cucumber Methi Leaves
Peas Spinach leaves
Onions(Stir-fried) Potatoes
Beetroot Sweet Potatoes
Broccoli Bittergourd
Turnip Amaranth leaves (cholai/Shepu)
Cauliflower Malabar Spinach (basale soppu)
Turnips Coriander leaves
Cabbage Drumstick
Ridgegourd(Turrai) Mustard greens (Sarson)
Brinjal Kohlrabi (navalkohl)

Sweta Uchil-Purohit