Pan-Indian · Curry
Lauki masala sabzi
Spiced bottle gourd with onion and tomato
- Energy
- 93 kcal
- Protein
- 1.86 g
- Fibre
- 5.42 g
- Time
- 25 min
Per serving, 208 g.1 Good for lunch or dinner.
One serving gives you
- 27%of the day’s folate
- 26%of the day’s vitamin C
- 22%of the day’s fibre
- 10%of the day’s potassium
Nutrition facts
One serving, 208 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy93.2 kcal5%
Carbohydrates
- Carbohydrate6.6 g2%
- Fibre5.42 g22%
- Soluble fibre1.14 g
Fats
- Fat6.31 g13%
- Saturated fat limit1.13 g6% of limit
- Monounsaturated fat3.05 g
- Polyunsaturated fat1.73 g
- Omega-61.68 g21%
- Omega-30.05 g5%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein1.86 g4%
- Histidine35 mg6%
- Isoleucine71.3 mg6%
- Leucine113 mg5%
- Lysine76.9 mg7%
- Methionine + cystine35.2 mg6%
- Phenylalanine + tyrosine124 mg15%
- Threonine65.2 mg16%
- Tryptophan23.1 mg11%
- Valine92.5 mg12%
Vitamins
- Vitamin A28.2 µg3%
- Vitamin B10.07 mg5%
- Vitamin B20.04 mg2%
- Vitamin B30.58 mg5%
- Vitamin B50.94 mg19%
- Vitamin B60.09 mg5%
- BiotinNot in the source data
- Folate60.3 µg27%
- Vitamin B120 µg0%
- Vitamin C16.6 mg26%
- Vitamin D0 µg0%
- Vitamin E1.03 mg14%
- Vitamin K15.1 µg27%
Minerals
- Calcium46.6 mg5%
- ChromiumNot in the source data
- Copper0.16 mg9%
- IodineNot in the source data
- Iron1.17 mg4%
- Magnesium35.6 mg10%
- Manganese0.38 mg10%
- MolybdenumNot in the source data
- Phosphorus48.1 mg5%
- Potassium354 mg10%
- Selenium2.97 µg7%
- Sodium limit202 mg10% of limit
- Zinc0.45 mg3%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Bottle gourd, elongate, pale green sorakaya141 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 bottle 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 bottle gourd, tomato, turmeric, chilli, ground coriander and salt; cook uncovered until tender.
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