Malabar spinach (Telugu Bachali, Kannada Basale, Marathi Mayalu, Bengali Pui) cooked with toor/moong dal and a touch of tomato or tamarind for balance; finished with mustard–jeera–curry leaf tadka. Blue default: measured oil, low-sodium, no cream.
Nutrition (est., low-oil, 200 g bowl): ~160–220 kcal • ~18–24 g carbs • ~8–12 g protein • ~4–7 g fat
Diabetic/Blue note: Eat Often/Moderate (Blue)—fiber-rich; keep base ½-cup and add protein to reach 25–30 g/meal.
Weight-loss tips: Choose moong base, extra leaves, no ghee; add salad/raita; prefer lunch
Local Names: Telugu Bachali Kura Pappu; Kannada Basale Soppina Dal; Tamil Pasalai Keerai Paruppu (Poi); Bengali Pui Shaak Dal; Marathi Mayalu Dal; Hindi Poi Saag Dal.
