Nutrient information for ½ katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
78 | 1.6 | 5.9 | 4.5 |
2-3 katoris
20 minutes
- If you are prescribed 1200 kcal, or 1400 kcal, you can consume: 1/2 katori
- If you are prescribed 1600 kcal, 1800 kcal, and 2000 kcal, you can consume: 3/4 katori
- 3 cups bottle gourd, cut into cubes
- 2 medium tomatoes, finely chopped
- 1 medium onion, finely chopped
- 4 cloves of garlic, crushed
- 4 tsp mustard oil
- 3 cups water
Dry Spices
- ¼ tsp asafoetida (hing)
- ½ tsp cumin seeds
- 2 whole green chillies, sliced (optional)
- ¼ tsp turmeric powder
- ½ tsp coriander powder
- ¼ tsp red chilli powder (optional)
- Use minimal amount of salt
- ¼ tsp garam masala (freshly prepared)*
*Refer to the recipe of garam masala
- Peel and slice the bottle gourd into smaller cubes.
- Crush the garlic and ginger, slice the green chillies, peel, wash and chop the onion.
- In a karahi, heat the oil over medium heat. Add the cumin seeds and asafoetida (hing) and let them splutter.
- Add the garlic, ginger, onions, and green chillies and sauté for a few minutes. Add coriander powder, red chilli powder, and turmeric powder after the onions are cooked. Mix well.
- Add chopped tomatoes and sauté until soft.
- Then add diced bottle gourd in the pan, mix well with the masala.
- Using a pan lid to cover, cook the bottle gourd over low heat. Stir occasionally to prevent sticking.
- Cook until the bottle gourd becomes tender. Simmer for 15 to 20 minutes. It should be soft, but not mushy.
- Serve hot with multigrain rotis.