Recipes · Indian · Main Courses
Majjige Huli (Karnataka Buttermilk and Coconut Curry with Bottle Gourd)
One serving has 574 kcal and 15 g protein, and at least a fifth of a woman's daily need of manganese (99%), folate (62%), thiamin (54%), copper (50%), phosphorus (45%) and zinc (43%). Ready in 60 minutes.
- Preparation: 40 min
- Cooking: 20 min
- Makes: 1 serving (729 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, mustard
Ingredients
- 8 g Chana dal (soaked)
- 150 g Yogurt, plain, a little sour
- 150 g Bottle gourd (sorekayi)
- 0.3 g Turmeric
- 25 g Coconut, freshly grated
- 5 g Green chillies
- 4 g Ginger, fresh
- 0.5 g Cumin seeds
- 3 g Fresh coriander
- 6 g Coconut oil
- 0.7 g Mustard seeds
- 0.5 g Dried red chilli
- 0.3 g Curry leaves
- 0.1 g Asafoetida (hing)
- 1 g Salt
- 75 g Rice, white (sona masuri), to serve
- 300 g Water (for the curry and the rice)
Method
- Soak the chana dal in warm water for 30 minutes. Whisk the yogurt with 50 ml water until smooth: majjige huli is best made with yogurt a day or two old, slightly sour.
- Rinse the rice and cook it with 150 ml water: bring to the boil, cover and cook on the lowest heat for 15 minutes, then leave it covered.
- Peel the bottle gourd, remove any large seeds and cut it into 2 cm cubes. Simmer with 100 ml water, the turmeric and half the salt for 8-10 minutes, until translucent and tender.
- Grind the drained dal, coconut, green chillies, ginger, cumin and coriander leaves with a splash of water to a smooth paste. Stir it into the gourd and simmer for 3-4 minutes, until it no longer smells raw.
- Turn the heat to its lowest and stir in the yogurt and the rest of the salt. Heat gently, stirring, just until it steams, 2-3 minutes; don't let it boil or the yogurt will split. Take it off the heat.
- Heat the coconut oil in a small pan and add the mustard seeds. When they pop, add the broken red chilli, curry leaves and asafoetida for a few seconds, then pour it all over the huli. Serve warm over the rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 574 kcal | 27% |
| Carbohydrates | 83.4 g | |
| Water | 606 mL | |
| Fiber | 5.6 g | 19% |
| Protein | 14.6 g | 30% |
| Tryptophan | 0.13 g | |
| Threonine | 0.54 g | |
| Isoleucine | 0.68 g | |
| Leucine | 1.2 g | |
| Lysine | 0.86 g | |
| Methionine | 0.33 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 0.74 g | |
| Tyrosine | 0.52 g | |
| Valine | 0.94 g | |
| Histidine | 0.34 g | |
| Fat | 20.7 g | |
| Monounsaturated | 2.6 g | |
| Polyunsaturated | 0.82 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.71 g | |
| Saturated | 15.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 19.5 mg | |
| Calcium | 272 mg | 27% |
| Copper | 0.45 mg | 50% |
| Iron | 5.4 mg | 30% |
| Magnesium | 80.3 mg | 26% |
| Manganese | 1.8 mg | 99% |
| Phosphorus | 313 mg | 45% |
| Potassium | 772 mg | 16% |
| Selenium | 19.1 µg | 35% |
| Sodium | 486 mg | |
| Zinc | 3.4 mg | 43% |
| Thiamin (vitamin B1) | 0.59 mg | 54% |
| Riboflavin (vitamin B2) | 0.33 mg | 30% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 36% |
| Pyridoxine (vitamin B6) | 0.33 mg | 25% |
| Folate (vitamin B9) | 249 µg | 62% |
| Cobalamin (vitamin B12) | 0.56 µg | 23% |
| Choline | 41.9 mg | 10% |
| Vitamin A | 61.7 µg | 9% |
| Vitamin C | 30.6 mg | 41% |
| Vitamin D (D2 + D3) | 3 IU | 1% |
| Vitamin E | 0.51 mg | 3% |
| Vitamin K | 11.8 µg | 13% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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