Thotakura (amaranth) sautéed and simmered in a tomato base with ginger, chilli and a tiny mustard–jeera tadka. Blue defaults: measured oil, low-sodium.
Nutrition (est., 150 g): ~90–130 kcal • ~8–12 g carbs • ~3–4 g protein • ~4–6 g fat
Diabetic/Blue note: Eat Often/Moderate—leafy fiber; add protein side.
Weight-loss tips: Extra leaves, no ghee, lemon finish.
Local Names (Transliterated): Telugu Thotakura Tomato Koora • Hindi Chaulai–Tamatar ki Sabzi • Tamil Thandu Keerai Thakkali Kootu • Kannada Dantina Soppu Tomato Palya
