Beerakaya Kura

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15 mins Cooking Time
1 Serving
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 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

twist
Healthy Twist

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

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Allergies
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)

workout

How long would it take burn 144 kcals ?

  • Walking (3 mph ) 42 minutes
  • Running (6 mph ) 24 minutes
  • Bicycling 20 minutes

Values estimated based on person weighing 60 kgs.

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