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Chopping
Peel the skin and chop the bottle gourd into small cubes.
- Serving Size 1 Small Cup (100 g)
- Calories92.2 kcal
- Carbs7.3 g (29.2 kcal)
- Protein3.1 g (12.4 kcal)
- Fats5.6 g (50.7 kcal)
Lau Torkari recipe
Lau Torkari/Bottle gourd curry is a good source of dietary fiber, vitamin C, vitamin E, and an excellent source of vitamin D, and selenium. It helps lower the risk of heart disease and strengthens bones.
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Bengal gram dal
1 Table Spoon
Black gram dal
1 Table Spoon
Elongate bottle gourd
250 Grams
Chillies green - all varieties
5 Grams
Curry leaves
5 Grams
Asafoetida
1 Grams
Chillies red
5 Grams
Turmeric powder
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Instructions
1
2
Seasoning
Heat the oil in a nonstick pan, add the mustard seeds, urad dal (black gram dal), chana dal (bengal gram dal), turmeric, curry leaves, green chilies, asafoetida, and red chilies. Saute them until the seeds start spluttering.
3
Cooking
To the pan add chopped bottle gourd cubes, and cook them for 20 minutes while stirring occasionally. Once the pieces are tender, add salt 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 Torkari
- Serving Size1 Small Cup (100 g)
- Calories92.2 kcal
- Carbs7.3 g
- Fiber4.1 g
- Sugar0.5 g
- Protein3.1 g
- Fat5.6 g
- Saturated fat1.0 g
- Mono unsaturated fat2.1 g
- Poly unsaturated fat2.0 g
- Cholesterol0.0 mg
- Sodium312.2 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 Torkari | Bottle gourd coconut curry | Bottle gourd moong dal curry | Bottle gourd tur dal |
|---|---|---|---|---|
| Calories | 92.2 kcal | 102.9 kcal | 108.2 kcal | 108.6 kcal |
| Carbs | 7.3 g | 4.5 g | 11.8 g | 12.1 g |
| Protein | 3.1 g | 2.1 g | 5.2 g | 5 g |
| Fat | 5.6 g | 8.5 g | 4.4 g | 4.5 g |
| Fiber | 4.1 g | 3.9 g | 4.2 g | 4.2 g |
| Sugar | 0.5 g | 0.8 g | 0.5 g | 0.6 g |
| Sodium | 312.2 mg | 318.1 mg | 238.8 mg | 239.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
