Bottlegourd Kootu
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
- Heat the oil in a pan. Add the mustard seeds. When they crackle,add the onions and the split black gram.
- Fry over a medium flame for 3 minutes. Add the bottlegourd, red chillies, garlic, salt and the turmeric powder.
- Fry over a medium flame for 5 minutes stirring constantly.
- 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 | |||
|---|---|---|---|
| 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 |