Indian Kheera Masala
Indian Kheera Masala is a savory, spiced cucumber curry that transforms the typically cool, crisp vegetable into a warm, aromatic dish. It typically features cucumbers cooked with onions, tomatoes, and a blend of spices like turmeric, cumin, and coriander, often with a touch of coconut or yogurt for creaminess. This simple yet flavorful curry is a staple in many Indian households, particularly in South and West India, and is often served with rice or flatbread.
🍽️ Nutrition at a glance
This dish is generally low in calories and carbohydrates, with a moderate amount of protein if yogurt or lentils are included, and it provides a good source of vitamins C and K, as well as hydration from the cucumbers. A typical serving (about 1 cup) contains roughly 100-150 calories, making it a light and nutritious option.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 3.5 g |
| Carbs | 14 g |
| Fat | 6 g |
| Fiber | 3 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Potassium | 350 mg |
| Vitamin C | 8 mg |
| Vitamin A | 120 IU |
| Calcium | 60 mg |
| Iron | 1.2 mg |
| Magnesium | 25 mg |
| Phosphorus | 55 mg |
| Manganese | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Kheera Masala showcases the Indian culinary tradition of using simple, everyday vegetables in creative, spice-forward ways, turning a salad ingredient into a comforting main dish. Nutritionally, it's unique for retaining the hydrating properties of cucumbers while adding anti-inflammatory spices, making it a refreshing yet warming meal.
