Pan-seared ridge gourd with chilli, garlic (optional) and tamarind, ground coarse and finished with a tiny mustard–curry leaf tadka. Blue default: low-oil, no peanut/sesame/coconut; add nuts/seeds only if you like. Great with millet/rotis/curd rice.

Nutrition (est., nut-free, 40 g serve): ~40–70 kcal • ~4–6 g carbs • ~1–2 g protein • ~2–4 g fat
Diabetic/Blue note: Eat Often (Blue)—non-starchy veg base; watch portions if nuts added.
Weight-loss tips: Keep nut-free, low-oil, extra ridge gourd; use as a flavor accent with salads/bowls.
Local Names: Telugu Beerakaya Pachadi; Tamil Peerkangai Thogayal; Kannada Heerekai Chutney; Hindi Turai Chutney; Marathi Dodka Chutney.