Andhra · Main
Kakarakaya pulusu
Bitter gourd in tamarind gravy
- Energy
- 131 kcal
- Protein
- 2.97 g
- Fibre
- 6.78 g
- Time
- 40 min
Per serving, 157 g.1 Good for lunch or dinner.
One serving gives you
- 30%of the day’s folate
- 10%of the day’s iron
- 67%of the day’s vitamin C
- 27%of the day’s fibre
Nutrition facts
One serving, 157 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy131 kcal7%
Carbohydrates
- Carbohydrate14.1 g5%
- Fibre6.78 g27%
- Soluble fibre1.33 g
Fats
- Fat6.58 g13%
- Saturated fat limit1.23 g6% of limit
- Monounsaturated fat3.19 g
- Polyunsaturated fat1.7 g
- Omega-61.63 g21%
- Omega-30.07 g7%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein2.97 g6%
- Histidine85.6 mg14%
- Isoleucine119 mg10%
- Leucine189 mg8%
- Lysine158 mg15%
- Methionine + cystine69.8 mg12%
- Phenylalanine + tyrosine211 mg25%
- Threonine120 mg29%
- Tryptophan35.7 mg17%
- Valine158 mg20%
Vitamins
- Vitamin A20.3 µg2%
- Vitamin B10.1 mg7%
- Vitamin B20.07 mg4%
- Vitamin B30.68 mg6%
- Vitamin B50.48 mg10%
- Vitamin B60.12 mg6%
- BiotinNot in the source data
- Folate66.4 µg30%
- Vitamin B120 µg0%
- Vitamin C43.8 mg67%
- Vitamin D0 µg0%
- Vitamin E0.99 mg13%
- Vitamin K15.2 µg28%
Minerals
- Calcium66.5 mg7%
- ChromiumNot in the source data
- Copper0.22 mg13%
- IodineNot in the source data
- Iron2.92 mg10%
- Magnesium63.1 mg17%
- Manganese0.54 mg14%
- MolybdenumNot in the source data
- Phosphorus86 mg9%
- Potassium549 mg16%
- Selenium6.73 µg17%
- Sodium limit330 mg17% of limit
- Zinc0.64 mg5%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Bitter gourd, jagged, teeth ridges, elongate kakarakaya105 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya30 g
- Tamarind, pulp chintapandu8 g
- Jaggery, cane bellam2 g
- Chillies, red endu mirapakaya1.8 g
- Coriander seeds dhaniyalu1 g
- Turmeric powder pasupu0.3 g
- Fenugreek seeds menthulu0.3 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Iodized salt (table salt) uppu0.8 g
Method
About 40 minutes.
- 1
Soak 8 g tamarind in a cup of warm water for 10 minutes; squeeze and strain. Dry-roast and grind the coriander seeds with the red chilli. Slice bitter gourd thinly, rub with a little salt and turmeric for 10 minutes and squeeze out the juice.
- 2
Heat 5.5 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida; add the fenugreek seeds and sliced 30 g onion; cook until soft.
- 3
Add the bitter gourd, turmeric and a splash of water; cover and cook until half done. Pour in the tamarind water, the ground spice and 2 g jaggery and salt.
- 4
Simmer uncovered for 10–15 minutes until the bitter gourd is tender and the pulusu coats a spoon.