Andhra · Main
Boodida gummadi pulusu
Ash gourd in tamarind gravy
- Energy
- 137 kcal
- Protein
- 2.72 g
- Fibre
- 8.2 g
- Time
- 40 min
Per serving, 212 g.1 Good for lunch or dinner.
One serving gives you
- 14%of the day’s folate
- 33%of the day’s fibre
- 27%of the day’s vitamin C
- 23%of the day’s potassium
Nutrition facts
One serving, 212 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy137 kcal8%
Carbohydrates
- Carbohydrate15.7 g6%
- Fibre8.2 g33%
- Soluble fibre1.97 g
Fats
- Fat6.55 g13%
- Saturated fat limit1.12 g6% of limit
- Monounsaturated fat3.2 g
- Polyunsaturated fat1.78 g
- Omega-61.73 g22%
- Omega-30.04 g5%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein2.72 g5%
- Histidine64.8 mg11%
- Isoleucine102 mg9%
- Leucine149 mg6%
- Lysine108 mg10%
- Methionine + cystine62.4 mg10%
- Phenylalanine + tyrosine176 mg21%
- Threonine92.8 mg22%
- Tryptophan25.4 mg12%
- Valine124 mg16%
Vitamins
- Vitamin A10.2 µg1%
- Vitamin B10.1 mg7%
- Vitamin B20.05 mg2%
- Vitamin B30.59 mg5%
- Vitamin B50.73 mg14%
- Vitamin B60.33 mg17%
- BiotinNot in the source data
- Folate31.8 µg14%
- Vitamin B120 µg0%
- Vitamin C17.8 mg27%
- Vitamin D0 µg0%
- Vitamin E0.99 mg13%
- Vitamin K53.9 µg98%
Minerals
- Calcium75.1 mg8%
- ChromiumNot in the source data
- Copper0.19 mg11%
- IodineNot in the source data
- Iron2.47 mg9%
- Magnesium61.3 mg17%
- Manganese0.43 mg11%
- MolybdenumNot in the source data
- Phosphorus85.3 mg9%
- Potassium802 mg23%
- Selenium3.36 µg8%
- Sodium limit317 mg16% of limit
- Zinc0.52 mg4%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Ash gourd boodida gummadikaya160 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya30 g
- Tamarind, pulp chintapandu8 g
- Jaggery, cane bellam2 g
- Chillies, red endu mirapakaya1.8 g
- Coriander seeds dhaniyalu1 g
- Turmeric powder pasupu0.3 g
- Fenugreek seeds menthulu0.3 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Iodized salt (table salt) uppu0.8 g
Method
About 40 minutes.
- 1
Soak 8 g tamarind in a cup of warm water for 10 minutes; squeeze and strain. Dry-roast and grind the coriander seeds with the red chilli. Peel if needed and dice ash gourd.
- 2
Heat 5.5 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida; add the fenugreek seeds and sliced 30 g onion; cook until soft.
- 3
Add the ash gourd, turmeric and a splash of water; cover and cook until half done. Pour in the tamarind water, the ground spice and 2 g jaggery and salt.
- 4
Simmer uncovered for 10–15 minutes until the ash gourd is tender and the pulusu coats a spoon.