Heart-Healthy Gourd and Beef Curry
Savor the warmth and comfort of this Heart-Healthy Gourd and Beef Curry, a wholesome and flavorful dish designed with your wellbeing in mind. Lean beef cubes are simmered to tender perfection alongside nutrient-rich bottle gourd, creating a rich, satisfying curry infused with the bold flavors of curry powder, cumin, and coriander. With a base of low-sodium beef broth and a touch of heart-friendly olive oil, this recipe ensures guilt-free indulgence. Fresh lemon juice and cilantro add an invigorating finish, making every bite pop with freshness. Ready in just over an hour, this simple yet impressive curry is perfect for pairing with brown rice or whole-wheat flatbreads for a balanced, health-conscious meal that's as nourishing as it is delicious. Ideal for busy weeknights or weekend gatherings, this recipe highlights clean eating without sacrificing flavor.
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Recipe Information
Ingredients
- 500 grams lean beef, cut into cubes
- 1 medium bottle gourd, peeled, seeded, and diced
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 medium tomato, chopped
- 2 cups low-sodium beef broth
- 2 tablespoons curry powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 0.25 cup fresh cilantro, chopped
- 1 tablespoon lemon juice
Instructions
In a large pot or Dutch oven, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and grated ginger, and cook for another 1 minute until fragrant.
Stir in the curry powder, cumin powder, coriander powder, ground black pepper, and salt. Cook for 1 minute to allow the spices to release their aromas.
Add the beef cubes and cook until browned on all sides, about 5 minutes.
Add the chopped tomatoes and cook for 2 minutes, allowing them to break down slightly.
Pour in the low-sodium beef broth, bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 30 minutes.
After 30 minutes, add the diced bottle gourd to the pot. Stir well, cover, and let it cook for an additional 20-25 minutes, or until the gourd is tender and the beef is cooked through.
Once done, stir in the fresh lemon juice. Adjust seasoning with additional salt and pepper if needed.
Garnish with chopped fresh cilantro before serving.
Serve hot with brown rice or whole-wheat flatbreads for a complete heart-healthy meal.
Nutrition Facts
Calories |
1810 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 107.3 g | 138% | |
| Saturated Fat | 34.6 g | 173% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 400 mg | 133% | |
| Sodium | 5974 mg | 260% | |
| Total Carbohydrate | 66.2 g | 24% | |
| Dietary Fiber | 20.5 g | 73% | |
| Total Sugars | 34.4 g | ||
| Protein | 146.1 g | 292% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 460 mg | 35% | |
| Iron | 29.0 mg | 161% | |
| Potassium | 4356 mg | 93% | |
*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.
