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Chopping
Chop the bottle gourd into small pieces. Peel the tomato and chop them into small cubes. Roast the sesame seeds and grind them into a fine powder.
- Serving Size 1 Small Cup (100 g)
- Calories105.5 kcal
- Carbs5.8 g (23.2 kcal)
- Protein2.8 g (11.4 kcal)
- Fats7.9 g (70.9 kcal)
Lau Til Gura Torkari recipe
Lau Til Gura Torkari/Bottle gourd sesame powder curry is a good source of dietary fiber, vitamin C, beta carotene, lutein, magnesium, copper, selenium, vitamin B5, vitamin E, and an excellent source of vitamin D. It helps in digestion and weight loss
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Sesame seeds
2 Table Spoon
Black gram dal
1 Tea Spoon
Elongate bottle gourd
250 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
10 Grams
Curry leaves
15 Grams
Turmeric powder
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Ginger garlic paste
1 Table Spoon
Red chilli powder
5 Grams
Instructions
1
2
Seasoning
Heat the oil in a nonstick pan, add the mustard seeds, urad dal (black gram dal), turmeric, curry leaves, green chilies, and ginger-garlic paste. Saute them until the seeds start spluttering.
3
Cooking
To the pan add chopped bottle gourd along with tomato pieces, sesame powder, and cook them for 20 minutes while stirring occasionally. Now add salt, red chili powder, and cook them for 5 more minutes.
4
Serve
Once the curry is done, serve it in a small cup with rice or roti.
Nutrition Label
Lau Til Gura Torkari
- Serving Size1 Small Cup (100 g)
- Calories105.5 kcal
- Carbs5.8 g
- Fiber4.5 g
- Sugar0.5 g
- Protein2.8 g
- Fat7.9 g
- Saturated fat1.3 g
- Mono unsaturated fat3.0 g
- Poly unsaturated fat3.1 g
- Cholesterol0.0 mg
- Sodium250.8 mg
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Lau Til Gura Torkari | Bottle gourd coconut powder curry | Bottle gourd tomato onion curry | Chuvannaya Thenga Poti curry |
|---|---|---|---|---|
| Calories | 105.5 kcal | 84.3 kcal | 57.4 kcal | 84.3 kcal |
| Carbs | 5.8 g | 4.1 g | 5.1 g | 4.1 g |
| Protein | 2.8 g | 1.6 g | 1.5 g | 1.6 g |
| Fat | 7.9 g | 6.8 g | 3.5 g | 6.8 g |
| Fiber | 4.5 g | 3.4 g | 2.8 g | 3.4 g |
| Sugar | 0.5 g | 1 g | 1.7 g | 1 g |
| Sodium | 250.8 mg | 229.3 mg | 198.3 mg | 229.3 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
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