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Chopping
Chop the bottle gourd into small pieces. Peel the onions, tomato and chop them into small cubes.
- Serving Size 1 Small Cup (100 g)
- Calories57.4 kcal
- Carbs5.1 g (20.2 kcal)
- Protein1.5 g (5.9 kcal)
- Fats3.5 g (31.3 kcal)
Suraikkai Thakkali Vengaaya Kari recipe
Suraikkai Thakkali Vengaaya Kari is a good source of vitamin C, beta carotene, lycopene, lutein, vitamin Eand an excellent source of vitamin D. It helps in digestion and weight loss.
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Black gram dal
1 Tea Spoon
Elongate bottle gourd
250 Grams
Tomato ripe local
100 Grams
Chillies green - all varieties
5 Grams
Curry leaves
5 Grams
Onion big
100 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. Now add chopped onions, and saute till light brown.
3
Cooking
To the pan add bottle gourd along with tomato pieces, 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
Suraikkai Thakkali Vengaaya Kari
- Serving Size1 Small Cup (100 g)
- Calories57.4 kcal
- Carbs5.1 g
- Fiber2.8 g
- Sugar1.7 g
- Protein1.5 g
- Fat3.5 g
- Saturated fat0.7 g
- Mono unsaturated fat1.3 g
- Poly unsaturated fat1.2 g
- Cholesterol0.0 mg
- Sodium198.3 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 | Suraikkai Thakkali Vengaaya Kari | Bottle gourd coconut powder curry | Bottle gourd sesame powder curry | Chuvannaya Ellu Poti curry |
|---|---|---|---|---|
| Calories | 57.4 kcal | 84.3 kcal | 105.5 kcal | 105.5 kcal |
| Carbs | 5.1 g | 4.1 g | 5.8 g | 5.8 g |
| Protein | 1.5 g | 1.6 g | 2.8 g | 2.8 g |
| Fat | 3.5 g | 6.8 g | 7.9 g | 7.9 g |
| Fiber | 2.8 g | 3.4 g | 4.5 g | 4.5 g |
| Sugar | 1.7 g | 1 g | 0.5 g | 0.5 g |
| Sodium | 198.3 mg | 229.3 mg | 250.8 mg | 250.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
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