Tender beerakaya simmered in a tomato–onion base with ginger, green chilli and a tiny mustard–jeera tadka. Blue defaults: measured oil, low-sodium.
Nutrition (est., 180 g): ~80–110 kcal • ~10–14 g carbs • ~2–3 g protein • ~3–5 g fat
Diabetic/Blue note: Eat Often—low-carb veg; pair with millet/roti and protein.
Weight-loss tips: Ask soupy, no ghee, extra veg.
Local Names (Transliterated): Telugu Beerakaya Tomato Koora • Hindi Turai–Tamatar ki Sabzi • Tamil Peerkangai Thakkali Kootu • Kannada Heerekai Tomato Palya
