Dairy-Free Sponge Gourd Curry
Dive into the creamy, flavorful world of this Dairy-Free Sponge Gourd Curry, a wholesome vegan dish that’s perfect for a satisfying meal. Made with tender sponge gourd (also known as ridge gourd or turai) cooked in a luscious blend of coconut milk and aromatic spices like cumin, coriander, and garam masala, this curry is a delightful combination of comfort and nutrition. The addition of fresh ginger, garlic, and vibrant tomatoes creates a rich, savory base, while the coconut milk adds a smooth, dairy-free creaminess. Ready in just 40 minutes, this versatile curry pairs beautifully with steamed rice or your favorite flatbreads, making it an ideal choice for vegan, gluten-free, and dairy-free diets. Garnished with fresh coriander leaves, it’s as visually appealing as it is delicious. Whether you're exploring plant-based meals or craving a mildly spiced Indian-inspired curry, this easy sponge gourd recipe is a winner!
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Recipe Information
Ingredients
- 500 grams Sponge gourd (ridge gourd/turai)
- 200 ml Coconut milk
- 1 medium-sized Onion
- 1 medium-sized Tomato
- 1 teaspoon (grated) Ginger
- 2 cloves Garlic
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 2 tablespoons Cooking oil
- 1 teaspoon (or to taste) Salt
- 2 tablespoons (chopped) Fresh coriander leaves
- 150 ml Water
Instructions
Peel the sponge gourd and cut it into bite-sized cubes. Set aside.
Finely chop the onion, tomato, and garlic. Grate the ginger.
Heat the cooking oil in a large pan or skillet over medium heat.
Add cumin seeds to the hot oil and let them sizzle for 30 seconds until aromatic.
Add the chopped onion and sauté for 3-4 minutes until it becomes translucent.
Add the garlic and grated ginger. Stir and sauté until fragrant, about 1 minute.
Add the chopped tomato and cook for 5 minutes, stirring occasionally, until the mixture turns soft and mushy.
Mix in the turmeric powder, red chili powder, coriander powder, and salt. Stir well to combine the spices with the onion-tomato mixture.
Add the sponge gourd cubes to the pan and mix well until they're coated with the spice mixture.
Pour in the water, cover the pan, and let it simmer on low heat for 10 minutes or until the sponge gourd is tender.
Stir in the coconut milk and garam masala. Cook uncovered for another 3-5 minutes, allowing the flavors to meld together.
Taste and adjust salt if needed. Turn off the heat.
Garnish with freshly chopped coriander leaves before serving.
Serve hot with steamed rice or flatbread of your choice.
Nutrition Facts
Calories |
575 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.4 g | 40% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3654 mg | 159% | |
| Total Carbohydrate | 72.5 g | 26% | |
| Dietary Fiber | 11.2 g | 40% | |
| Total Sugars | 42.0 g | ||
| Protein | 8.2 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 236 mg | 18% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 1525 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
