Heart-Healthy Bottle Gourd Curry
Discover the wholesome goodness of Heart-Healthy Bottle Gourd Curry—a flavorful, nutritious dish that's perfect for light yet satisfying meals. Packed with the mild sweetness of tender bottle gourd (lauki), this curry is enhanced with aromatic spices like turmeric, cumin, and garam masala, making it a vibrant and comforting addition to your table. Cooked in just a tablespoon of olive oil, this low-fat, heart-friendly recipe embraces the natural flavors of fresh tomatoes, garlic, and ginger, while retaining its healthy profile. With a quick prep time of 15 minutes and a simmering cook time of 25 minutes, it's ideal for busy weeknights without compromising on taste or health. Garnished with fresh cilantro, this guilt-free curry pairs beautifully with brown rice or whole grain bread, making it a balanced meal that supports a healthier lifestyle. Perfect keywords: heart-healthy curry, bottle gourd recipe, low-fat curry, Indian-inspired healthy dishes.
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Recipe Information
Ingredients
- 500 grams Bottle gourd (lauki), peeled and diced
- 1 tablespoon Olive oil
- 1 teaspoon Cumin seeds
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 2 medium Tomatoes, chopped
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin powder
- 0.5 teaspoon Garam masala
- 0.75 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1.5 cups Water
- 2 tablespoons Fresh cilantro, chopped
Instructions
Begin by preparing the bottle gourd: peel and dice 500 grams of bottle gourd into small cubes.
Heat 1 tablespoon of olive oil in a large pan over medium heat.
Add 1 teaspoon of cumin seeds, allowing them to sizzle for a few seconds until aromatic.
Stir in the finely chopped medium onion and sauté until it becomes translucent, about 3-4 minutes.
Add 3 minced garlic cloves and 1 teaspoon of grated ginger. Cook for an additional 1-2 minutes until fragrant.
Add 2 chopped medium tomatoes to the pan, cooking until they soften, approximately 4-5 minutes.
Sprinkle in 0.5 teaspoon of turmeric powder, 1 teaspoon of coriander powder, 0.5 teaspoon of cumin powder, and 0.5 teaspoon of garam masala, stirring to combine.
Add the diced bottle gourd to the pan, mixing everything well.
Season with 0.75 teaspoon of salt and 0.25 teaspoon of black pepper.
Pour in 1.5 cups of water, stirring to combine all the ingredients.
Cover and simmer for 15-20 minutes, or until the bottle gourd is tender.
Stir occasionally and adjust the seasoning as needed.
Once the bottle gourd is cooked through, garnish with 2 tablespoons of freshly chopped cilantro.
Serve hot with brown rice or whole grain bread for a complete and heart-healthy meal.
Nutrition Facts
Calories |
336 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.6 g | 21% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1821 mg | 79% | |
| Total Carbohydrate | 45.0 g | 16% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 22.4 g | ||
| Protein | 8.4 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 281 mg | 22% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 1683 mg | 36% | |
*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.
