Beerakaya Kura

Name: Beerakaya Kura
Cook time: 15 min
Total time: 15 min
Yield: 1
Ingredients: 2 Tbsp Chopped Ridge Gourd (Torai); 2 Tbsp Cow Milk; 2 Tbsp Chopped Onion; 1 Tbsp Chopped Tomato; 1 Tbsp Chopped Coriander Leaves; 1/2 Tsp Black Gram Dal (Urad); 1/2 Tsp Bengal Gram Dal (Chana); 10 No. Curry Leaves (Kadi Patta); 1/2 Tsp Red Chilly Powder; 1/4 Tsp Mustard Seeds (Rai); 1/4 Tsp Green Chilli Paste; 1/8 Tsp Turmeric Powder (Haldi); 1/4 Tsp Salt; 1 Tsp Oil; As Required Water

15 mins Cooking Time

1 Serving

Diversity score

Sources of Calories

Protein 10%

Carbs 27%

Fats 63%

Gluten Free

Traditional Recipe

Summer Recipe

The FitterEats Beerakaya Kura is a popular South Indian low carb, gluten-free, vegetarian main course dish typically served for lunch or dinner. This healthy and easy to make vegetarian recipe has no added sugar and is zero in trans fat. Pairs perfectly with Rice or Til Paratha.

Ingredients

2 Tbsp Chopped Ridge Gourd (Torai)
2 Tbsp Cow Milk
2 Tbsp Chopped Onion
1 Tbsp Chopped Tomato
1 Tbsp Chopped Coriander Leaves
1/2 Tsp Black Gram Dal (Urad)
1/2 Tsp Bengal Gram Dal (Chana)
10 No. Curry Leaves (Kadi Patta)
1/2 Tsp Red Chilly Powder
1/4 Tsp Mustard Seeds (Rai)
1/4 Tsp Green Chilli Paste
1/8 Tsp Turmeric Powder (Haldi)
1/4 Tsp Salt
1 Tsp Oil
As Required Water

Method

Pre Preparation

Step 1
Soak urad dal and chana dal

Preparation

Step 1
In a pan add oil, soaked urad dal, soaked chana dal, kadi patta, rai and allow it to crackle
Step 2
Then add chopped onion, chopped green chilli paste and saute
Step 3
Add chopped tomato, salt, haldi and mix well
Step 4
Cover and cook for a minute
Step 5
Add red chilly powder, milk, chopped torai and water as required to adjust consistency
Step 6
Then, add chopped coriander leaves, mix and cover till its cooked

Healthy Twist

For Healthy Glowing Skin & Improved Vitamin E Levels, Add a Tsp of Sunflower Seeds

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Allergies

Food Additives

Chickpea Flour (Besan)

Tomato

Cow Milk Protein

Lactose

Dairy Products

Red Chilli

Mustard

Turmeric

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(134gm)

Amount Per ServingCalories
kcal

144

% Daily Value ^*

Total Carbohydrate 9gm 3.2%

Dietary Fiber 3gm 12.4%

Protein 4gm 7.9%

Total Fat 10gm 12.8%

^*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)