Beerakaya Paluposi Koora/Ribbedgourd
Serves 4
| Ingredients | |
|---|---|
| Beerakaya (Ribbedgourd) - 2 small (about 3 cups of pieces) | Turmeric - 1/2 tsp |
| Milk - 1 cup (approximately) | Chilli powder - 1 tsp |
| Onion - 1 medium | Salt - as required |
For seasoning
| Ingredients | |
|---|---|
| 1 tsp of chana dal | pinch of hing 1/2 tsp of jeera |
| urad dal | few red chilli pieces and curry leaves |
| mustard seeds | Oil - 2 tbsp |
Method
- Peel,wash and cut beerakaya into small pieces.
- Also cut onions into small pieces.
- Heat oil in a pan and add chana dal, urad dal, jeera, mustard seeds, red chillies, pinch of hing and curry leaves.
- After mustard seeds start to splutter, add onion and fry until light brown.
- Add beerakaya pieces and cook for about 5 minutes and then add salt & turmeric.
- Cook for another 10 minutes and add a cup of milk.
- Add chilli powder and cook slowly for another 10 minutes or until it becomes thick.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 101 | Carotene (μg) | 38.0 |
| Protein (g) | 1.27 | Vitamin C (mg) | 1.33 |
| Carbohydrate (g) | 4.48 | Mg (mg) | 25.2 |
| Fat (g) | 8.61 | Na (mg) | 20.73 |
| Fibre (g) | 0.42 | K (mg) | 82.03 |
| Minerals (g) | 0.46 | Mn (mg) | 380.3 |
| Calcium (mg) | 47.02 | Zn (mg) | 0.32 |
| Phosphorus (mg) | 45.8 | Cr (mg) | 0.003 |
| Iron (mg) | 0.39 | ||