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Toorai - courgette curry

Courgettes and potatoes cooked in spices - a traditional side dish in Indian cuisine.

What you need

3 tsp oil
1 small onion, peeled and chopped
1 medium-sized potato, peeled and diced
350 g courgettes, sliced
1/2 tsp chilli powder
1/2 tsp ground turmeric
1 tsp ground coriander
1 pinch salt
1/2 tsp garam masala

Method

  1. Heat the oil in a large pan. Fry the onion until soft.

  2. Add the diced potato. Fry for 2-3 min.

  3. Stir in the courgettes, spices and salt. Cover and cook gently for 8-10 min.

  4. Sprinkle on the garam masala before serving.

  • Low in fat Vegetarian Vegan
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  • Preparation10 minutes
    Cook15 minutes
    Total25 minutes
  • Energy96.1 kcal/serving
    Fat2.16 g/serving
    Carbohydrates56.18 g/serving
    Glycaemic Index32
    Glycaemic Load4.54
  • Toorai - courgette curry

  • Submitted by: Daffs

    Daffs

    Less pans, more fun

    South Coast

Serving suggestion

Garnish with chopped fresh coriander leaves.

Cook's tip

Guideline Daily Amounts
Per portion Per 100g Men Women
Energy (kj) 402 229 10475 8350
Energy (kcal) 96.1 54.8 2500 2000
Protein (g) 2.51 1.43
Carbohydrate (g) 14.6 8.33 345 275
Fat (g) 3.78 2.16 95 70
Fat (saturated) (g) 0.28 0.16
Fibre (g) 2.80 1.60
Sodium (mg) 48.7 27.7
Salt (equivalent) (g) 0.12 0.07 7 5
Per Portion Per 100g RDA
Vitamin A (µg) 40.7 23.2 800
Vitamin B-12 (µg) 0.00 0.00 1
Vitamin B-6 (mg) 0.25 0.14 2
Vitamin C (mg) 19.7 11.2 60
Vitamin D (µg) 0.00 0.00 266
Vitamin E (mg) 1.65 0.94 10
Zinc (mg) 0.47 0.27 15
Calcium (mg) 28.2 16.1 800
Folate (mcg) 32.8 18.7 200
Iron (mg) 1.03 0.59 14
Magnesium (mg) 35.1 20.0 300
Niacin (mg) 1.14 0.65 18
Pantothenic acid (mg) 0.29 0.16 6
Riboflavin (mg) 0.05 0.03 1.6
Phosphorous (mg) 64.9 37.0 800
Thiamin (mg) 0.12 0.07 1.4

This recipe is:

  • Low in fatLow in fat
  • Demi-vegDemi-veg
  • VegetarianVegetarian
  • VeganVegan
  • Citrus freeCitrus free
  • Corn freeCorn-free
  • Cow-dairy freeCow-dairy free
  • Dairy freeDairy free
  • Egg freeEgg free
  • Gluten freeGluten free
  • Peanut freePeanut free
  • Shellfish freeShellfish free
  • Wheat freeWheat free
  • Yeast freeYeast free

What the text colours mean:

  • Low in fat
  • High in fibre
  • Rich source
  • Known source

This recipe is estimated to provide the nutritional content shown alongside.

The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable

IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.

Highlights
Diet
Low in fatLow in fat
Demi-vegDemi-veg
VegetarianVegetarian
VeganVegan
Allergy and intolerance profile
Citrus freeCitrus free
Corn freeCorn-free
Cow-dairy freeCow-dairy free
Dairy freeDairy free
Egg freeEgg free
Gluten freeGluten free
Peanut freePeanut free
Shellfish freeShellfish free
Wheat freeWheat free
Yeast freeYeast free
Suitable for cooking in
Occasion
Prepare-ahead entertaining
Convenience
Meal type
Vegetables
Main ingredient
Vegetables
Cuisine style
Asian.indian
Cheffy specials
Classic recipe
Alternatively... by suna jones on 6 May 2007 with rating 5.0
you could use ghee instead of oil. And you can replace the onion with cumin seeds. Just fry them until they crackle.
  • Comments: 1
  • Rating: 5.0
  • Your rating: Unrated
  • Cooks who like this recipe: 0

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