Estimated Nutrition (whole recipe, rough)
Counts 8 of 11 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Salt | 1 tsp (6g) | 0 |
| Bittergourd | not in our table | 0 |
| Seed | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2-3 medium-sized bittergourds, seeded and cut into thin slices
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 2-3 green chillies, finely chopped
- 1 tsp ginger-garlic paste
- 1 tsp cumin seeds
- 1/2 tsp red chili powder
- 1/4 tsp turmeric powder
- 1/2 tsp coriander powder
- 1/4 tsp garam masala
- 1/4 tsp amchoor (dried mango powder, available at the local Indian grocery store)
- salt, to taste
- 2 tbsp cooking oil
- =
Directions
Saute cumin seeds in hot oil in a deep pan. once it begins to sizzle, add in onions and green chillies. Fry till onions tenderize and brown.
Add red chili powder, turmeric, coriander powder and salt and saute to blend in spices.
Add in chopped tomatoes, ginger-garlic paste and amchoor, and fry till tomato juices dry up.
Add salt and sliced bitter-gourd and cover cook for 7-8 minutes till done. Sprinkle garam masala on top.
Enjoy with warm rotis and side of piping hot Dal.