Serves 2

Ingredients
Bottlegourd 2 cups cut into small pieces Split black gram 1 tspn
Whole red chillies 2 nos Onions 1 no chopped
Mustard seeds 1 tspn Curry leaves 1/2 spring
Turmeric powder 1/4 tspn Salt use as required
Refined oil 3 tbspns Garlic 2 flakes chopped

Method

  1. Heat the oil in a pan. Add the mustard seeds. When they crackle,add the onions and the split black gram.
  2. Fry over a medium flame for 3 minutes. Add the bottlegourd, red chillies, garlic, salt and the turmeric powder.
  3. Fry over a medium flame for 5 minutes stirring constantly.
  4. a little water and cook till the vegetables are cooked and the mixture is dry. Remove from the flame and serve hot For 2.
Nutrient Composition Per Serving
MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 242 Carotene ( μg ) 0.0
Protein (g) 1.8575 Vitamin C (mg) 2.75
Carbohydrate (g) 7.52 Mg (mg) 31.775
Fat (g) 22.828 Na (mg) 2.8
Fibre (g) 1.47 K (mg) 118.75
Minerals (g) 0.425 Mn (mg) 0.1265
Calcium (mg) 30.475 Zn (mg) 0.3708
Phosphorus (mg) 67.25 Cr (mg) 0.049
Iron (mg) 0.56

Modification

Reduce the amount of oil used for preparation.
Ingredients
Bottlegourd 2 cups cut into small pieces Split black gram 1 tspn
Onions 1 no chopped Whole red chillies 2 nos
Curry leaves 1/2 spring Mustard seeds 1 tspn
Salt use as required Turmeric powder 1/4 tspn
Garlic 2 flakes chopped
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 107
Protein (g) 1.83
Carbohydrate (g) 7.52
Fat (g) 7.83
Fibre (g) 1.47
Minerals (g) 0.425