Andhra · Curry
Potlakaya kobbari kura
Snake gourd with fresh coconut
- Energy
- 145 kcal
- Protein
- 3.41 g
- Fibre
- 6.46 g
- Time
- 25 min
Per serving, 198 g.1 Good for lunch or dinner.
One serving gives you
- 15%of the day’s folate
- 26%of the day’s fibre
- 15%of the day’s magnesium
- 12%of the day’s vitamin C
Nutrition facts
One serving, 198 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy145 kcal8%
Carbohydrates
- Carbohydrate6.85 g2%
- Fibre6.46 g26%
- Soluble fibre1.39 g
Fats
- Fat11.3 g23%
- Saturated fat limit4.43 g22% of limit
- Monounsaturated fat3.37 g
- Polyunsaturated fat1.87 g
- Omega-61.74 g22%
- Omega-30.13 g14%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein3.41 g7%
- Histidine73.5 mg12%
- Isoleucine144 mg12%
- Leucine214 mg9%
- Lysine180 mg17%
- Methionine + cystine70.7 mg12%
- Phenylalanine + tyrosine253 mg30%
- Threonine119 mg28%
- Tryptophan31.9 mg15%
- Valine166 mg21%
Vitamins
- Vitamin A15.4 µg2%
- Vitamin B10.07 mg5%
- Vitamin B20.07 mg4%
- Vitamin B30.75 mg7%
- Vitamin B50.6 mg12%
- Vitamin B60.16 mg8%
- BiotinNot in the source data
- Folate33.3 µg15%
- Vitamin B120 µg0%
- Vitamin C7.71 mg12%
- Vitamin D0 µg0%
- Vitamin E1.27 mg17%
- Vitamin K22.4 µg41%
Minerals
- Calcium63.9 mg6%
- ChromiumNot in the source data
- Copper0.28 mg16%
- IodineNot in the source data
- Iron1.66 mg6%
- Magnesium54.6 mg15%
- Manganese0.59 mg15%
- MolybdenumNot in the source data
- Phosphorus83.9 mg8%
- Potassium301 mg9%
- Selenium2.46 µg6%
- Sodium limit205 mg10% of limit
- Zinc0.64 mg5%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Snake gourd, long, dark green potlakaya155 g
- Coconut, kernel, fresh pachi kobbari11.5 g
- Groundnut oil palli nune5.5 g
- Turmeric powder pasupu0.3 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Chillies, red endu mirapakaya0.6 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Bengal gram, dal senaga pappu2 g
- Black gram, dal minapa pappu2 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Onion, big ullipaya15 g
- Iodized salt (table salt) uppu0.5 g
Method
About 25 minutes.
- 1
Scrape snake gourd, remove the seeds and slice into rings.
- 2
Heat 5.5 g groundnut oil and add mustard seeds, cumin seeds, chana dal, urad dal, broken dry red chilli, curry leaves and a pinch of asafoetida; stir until fragrant.
- 3
Add the snake gourd, slit green chilli, turmeric and salt with a splash of water. Cover and cook until just tender, then uncover to dry and fold in 12 g fresh coconut, freshly grated.