Pan-Indian · Curry
Turai masala sabzi
Spiced ridge gourd with onion and tomato
- Energy
- 95 kcal
- Protein
- 2.31 g
- Fibre
- 4.81 g
- Time
- 25 min
Per serving, 198 g.1 Good for lunch or dinner.
One serving gives you
- 20%of the day’s folate
- 27%of the day’s vitamin C
- 19%of the day’s fibre
- 11%of the day’s magnesium
Nutrition facts
One serving, 198 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy95 kcal5%
Carbohydrates
- Carbohydrate6.49 g2%
- Fibre4.81 g19%
- Soluble fibre1.27 g
Fats
- Fat6.31 g13%
- Saturated fat limit1.14 g6% of limit
- Monounsaturated fat3.05 g
- Polyunsaturated fat1.71 g
- Omega-61.66 g21%
- Omega-30.05 g5%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein2.31 g5%
- Histidine43.9 mg7%
- Isoleucine89.1 mg7%
- Leucine119 mg5%
- Lysine98.2 mg9%
- Methionine + cystine40.4 mg7%
- Phenylalanine + tyrosine162 mg19%
- Threonine78 mg19%
- Tryptophan19.8 mg9%
- Valine115 mg15%
Vitamins
- Vitamin A57.8 µg7%
- Vitamin B10.06 mg4%
- Vitamin B20.04 mg2%
- Vitamin B30.64 mg6%
- Vitamin B50.52 mg10%
- Vitamin B60.15 mg8%
- BiotinNot in the source data
- Folate43.7 µg20%
- Vitamin B120 µg0%
- Vitamin C17.4 mg27%
- Vitamin D0 µg0%
- Vitamin E1.03 mg14%
- Vitamin K26.9 µg49%
Minerals
- Calcium42.9 mg4%
- ChromiumNot in the source data
- Copper0.22 mg13%
- IodineNot in the source data
- Iron1.35 mg5%
- Magnesium41.4 mg11%
- Manganese0.35 mg9%
- MolybdenumNot in the source data
- Phosphorus69 mg7%
- Potassium334 mg10%
- Selenium1.25 µg3%
- Sodium limit206 mg10% of limit
- Zinc0.52 mg4%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Ridge gourd beerakaya132 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 ridge 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 ridge gourd, tomato, turmeric, chilli, ground coriander and salt; cook uncovered until tender.
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