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Chopping
Wash and chop the gogu leaves and keep them aside.
- Serving Size 1 Small Cup (100 g)
- Calories61.3 kcal
- Carbs7.8 g (31.1 kcal)
- Protein1.8 g (7.2 kcal)
- Fats2.6 g (23.0 kcal)
Kongura Pulusu recipe
Kongura Pulusu/Gogu leaves pulusu is a good source of dietary fiber, calcium, magnesium, iron, copper, and an excellent source of beta carotene, lutein, manganese, vitamin C, vitamin D. HINT: It helps manage diabetes and aids in weight loss.
Cooking time: 15 minutes
Serves: 6 persons
Ingredients
Green gogu leaves
250 Grams
Tamarind pulp
2 Table Spoon
Chillies green - all varieties
15 Grams
Coriander leaves
10 Grams
Curry leaves
10 Grams
Garlic big clove
5 Grams
Ginger fresh
2.5 Grams
Onion big
100 Grams
Turmeric powder
2 Grams
Rice bran oil
2 Tea Spoon
Salt
1 Tea Spoon
Water
150 Milliliter
Cumin powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
1 Tea Spoon
Instructions
1
2
Grinding
In a pan add oil, add the onions, garlic, and ginger and saute till transparent. Cool and grind to a coarse paste.
3
Sautéing
Heat oil in the vessel add curry leaves, green chillis, and the coarse onion paste. Saute for 2 minutes.
4
Add spices
Add dhania powder, jeera powder, chili powder, turmeric. Combine well.
5
Simmering
Add the gogu leaves, and tamarind paste and mix well. Add water and let it cook well till you get a gravy consistency (pulusu consistency). Adjust salt and garnish with coriander leaves.
Nutrition Label
Kongura Pulusu
- Serving Size1 Small Cup (100 g)
- Calories61.3 kcal
- Carbs7.8 g
- Fiber4.1 g
- Sugar3.7 g
- Protein1.8 g
- Fat2.6 g
- Saturated fat0.5 g
- Mono unsaturated fat0.8 g
- Poly unsaturated fat1.0 g
- Cholesterol0.0 mg
- Sodium335.1 mg
Also Known As
Glycemic Index
30 Low
Low glycemic impact due to fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Kongura Pulusu | Arbi Pulusu | Bachali kura pulusu | Bhindi pulusu |
|---|---|---|---|---|
| Calories | 61.3 kcal | 83.1 kcal | 55.1 kcal | 57.7 kcal |
| Carbs | 7.8 g | 13.5 g | 6.9 g | 7.6 g |
| Protein | 1.8 g | 2.4 g | 1.7 g | 1.9 g |
| Fat | 2.6 g | 2.2 g | 2.3 g | 2.2 g |
| Fiber | 4.1 g | 3.5 g | 3.1 g | 3.8 g |
| Sugar | 3.7 g | 4.1 g | 3.7 g | 3.9 g |
| Sodium | 335.1 mg | 332.2 mg | 338 mg | 333 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
