Ingredients for Ash Gourd (Pooshanikai) Kootu Recipe
1/4 ash gourd, medium size
0.13 cup Bengal gram dal
0.06 cup coconut gratings
1/2 green chillies
1/4 teaspoon Jeera
1/4 teaspoon Rice
1/4 pinch turmeric powder
1/4 As required tsp salt
As required For seasoning
1/4 teaspoon Oil
0.13 teaspoon mustard
1/2 small onions
As required Curry leaves a few
Nutrition value
180
calories per serving
6 g Fat7 g Protein24 g Carbs4 g FiberOther
Current Totals
Fat
6g
Protein
7g
Carbs
24g
Fiber
4g
MacroNutrients
Carbs
24g
Protein
7g
Fiber
4g
Fats
Fat
6g
Vitamins & Minerals
Calcium
45mg
Iron
2mg
Vitamin A
48mcg
Vitamin B1
< 1mg
Vitamin B2
< 1mg
Vitamin B3
< 1mg
Vitamin B6
< 1mg
Vitamin B9
52mcg
Vitamin B12
0mcg
Vitamin C
9mg
Vitamin E
< 1mg
Copper
< 1mcg
Magnesium
50mg
Manganese
< 1mg
Phosphorus
124mg
Selenium
4mcg
Zinc
< 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment