Hydrating lauki (bottle gourd) stewed with chana dal in a turmeric–jeera base; finished with a tiny mustard–curry leaf temper. Blue defaults: soupy, low-oil, low-sodium.
Nutrition (est., 200 g): ~160–220 kcal • ~20–28 g carbs • ~8–12 g protein • ~4–7 g fat
Diabetic/Blue note: Eat Often/Moderate—fiber + protein; pair with millet/roti.
Weight-loss tips: Soupy, oil ≤1 tsp, extra lauki.
Local Names (Transliterated): Telugu Sorakaya Senagapappu Koora • Hindi Lauki Chana Dal • Tamil Suraikkai–Kadalai Paruppu Kootu • Kannada Sorekayi–Kadale Bele Palya/Kootu
