Bottle Gourd Masoor Curry

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20 mins Cooking Time
2 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 13%
Carbs 39%
Fats 48%
Lactose Free
Gluten Free
Weightloss Recipe

Bottle Gourd Masoor Curry is a Traditional Lauki Curry Recipe typically served for lunch or dinner. The flavors of this gluten-free, lactose-free Ghia Masoor Curry are refined and wholesome. this FitterEats Lauki Curry With Onion is zero in trans fat and has no added sugar or dairy. A flavourful healthy choice for your vegetarian and vegan meals, pairs well with chapati with oil or a healthier choice of roti without oil.

Ingredients

  • 1/2 Cup Bottle Gourd (Chopped)
  • 1/4 Cup Onion (Julienne)
  • 1/4 Cup Tomato (Chopped)
  • 2 Tbsp Red Lentil (Masoor) Dal
  • 1 Tsp Coriander (Chopped)
  • 1/4 Tsp Garlic (Chopped)
  • 1/4 Tsp Red Chilly Powder
  • 1/4 Tsp Cumin (Jeera) Seeds
  • 1/8 Tsp Turmeric (Haldi) Powder
  • 1/8 Tsp Asafoetida (Hing)
  • 1/4 Tsp Salt
  • 2 Tsp Oil
  • As Required Water

Method

Pre Preparation
  • Step 1

    Pressure masoor dal

Preparation
  • Step 1

    Heat oil in a kadhai, add hing, jeera, chopped garlic, julienne onion and mix well till they turn translucent

  • Step 2

    Add chopped tomato, bottle gourd, mix well adding haldi, red chilli powder and a little water

  • Step 3

    Once it starts to simmer, add cooked masoor dal, salt and mix well

  • Step 4

    Garnish with coriander and serve hot

twist
Healthy Twist

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Allergies
Tomato
Masoor Dal
Garlic
Red Chilli
Turmeric
Asafoetida (Hing)
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(134gm)
Amount Per ServingCalories

kcal

119
% Daily Value *
Total Carbohydrate 11gm 3.9%
Dietary Fiber 3gm 11.6%
Protein 4gm 8.4%
Total Fat 6gm 8.1%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)

workout

How long would it take burn 119 kcals ?

  • Walking (3 mph ) 35 minutes
  • Running (6 mph ) 20 minutes
  • Bicycling 16 minutes

Values estimated based on person weighing 60 kgs.

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