Pan-Indian · Curry
Karela masala sabzi
Spiced bitter gourd with onion and tomato
- Energy
- 96 kcal
- Protein
- 2.35 g
- Fibre
- 5.68 g
- Time
- 25 min
Per serving, 153 g.1 Good for lunch or dinner.
One serving gives you
- 25%of the day’s folate
- 70%of the day’s vitamin C
- 23%of the day’s fibre
- 13%of the day’s potassium
Nutrition facts
One serving, 153 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy95.6 kcal5%
Carbohydrates
- Carbohydrate6.65 g2%
- Fibre5.68 g23%
- Soluble fibre1.05 g
Fats
- Fat6.33 g13%
- Saturated fat limit1.2 g6% of limit
- Monounsaturated fat3.05 g
- Polyunsaturated fat1.67 g
- Omega-61.64 g21%
- Omega-30.03 g3%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein2.35 g5%
- Histidine65.3 mg11%
- Isoleucine92.8 mg8%
- Leucine146 mg6%
- Lysine117 mg11%
- Methionine + cystine54.7 mg9%
- Phenylalanine + tyrosine164 mg20%
- Threonine93.7 mg22%
- Tryptophan27 mg13%
- Valine124 mg16%
Vitamins
- Vitamin A31.4 µg4%
- Vitamin B10.07 mg5%
- Vitamin B20.06 mg3%
- Vitamin B30.61 mg6%
- Vitamin B50.44 mg9%
- Vitamin B60.11 mg6%
- BiotinNot in the source data
- Folate54.4 µg25%
- Vitamin B120 µg0%
- Vitamin C45.4 mg70%
- Vitamin D0 µg0%
- Vitamin E1.03 mg14%
- Vitamin K16 µg29%
Minerals
- Calcium43.3 mg4%
- ChromiumNot in the source data
- Copper0.16 mg10%
- IodineNot in the source data
- Iron1.79 mg6%
- Magnesium47.8 mg13%
- Manganese0.42 mg10%
- MolybdenumNot in the source data
- Phosphorus64.1 mg6%
- Potassium460 mg13%
- Selenium4.75 µg12%
- Sodium limit211 mg11% of limit
- Zinc0.5 mg4%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Bitter gourd, jagged, teeth ridges, elongate kakarakaya86 g
- Groundnut oil palli nune5.5 g
- Turmeric powder pasupu0.3 g
- Cumin seeds jeelakarra0.8 g
- Asafoetida inguva0.05 g
- Chillies, red endu mirapakaya1.4 g
- Chillies, green - all varieties pachi mirapakaya2 g
- Onion, big ullipaya25 g
- Tomato, ripe, local30 g
- Coriander seeds dhaniyalu1 g
- Iodized salt (table salt) uppu0.5 g
Method
About 25 minutes.
- 1
Wash and cut bitter gourd.
- 2
Heat 5.5 g groundnut oil and add cumin seeds, broken dry red chilli and a pinch of asafoetida; let the cumin crackle.
- 3
Add the onion and cook until soft, then bitter gourd, tomato, turmeric, chilli, ground coriander and salt; cook uncovered until tender.
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