Heart-Healthy Snake Gourd Fry
Elevate your vegetable side dish game with this vibrant and nutritious Heart-Healthy Snake Gourd Fry recipe, perfect for a guilt-free accompaniment to your favorite meals. Packed with the unique flavor and health benefits of snake gourd, this recipe uses heart-friendly olive oil and a blend of aromatic spices, including cumin, mustard seeds, and turmeric, to create a dish that’s both flavorful and nourishing. Fresh ginger, garlic, and chili lend a zesty kick, while the tender, lightly crisped snake gourd is garnished with fragrant coriander leaves for a burst of freshness. Ready in just 35 minutes, this easy and healthy vegetarian recipe is perfect for anyone looking to enjoy a nutrient-rich side dish that’s low in calories and high in taste. Serve it warm alongside rice, lentils, or flatbreads for a wholesome, satisfying meal that’s as delicious as it is good for your heart.
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Recipe Information
Ingredients
- 2 medium-sized snake gourd
- 1 tablespoon olive oil
- 1 teaspoon cumin seeds
- 0.5 teaspoon mustard seeds
- 1 inch piece ginger
- 4 pieces garlic cloves
- 1 piece green chili
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 0.75 teaspoon salt
- 2 tablespoons coriander leaves
Instructions
Wash the snake gourds thoroughly under running water. Peel the skin using a vegetable peeler and slice them lengthwise. Remove the seeds and cut the gourds into thin slices or small cubes.
Finely chop the ginger, garlic, and green chili. Set aside.
Heat 1 tablespoon of olive oil in a large non-stick pan over medium heat.
Add the cumin seeds and mustard seeds to the heated oil. Allow them to splutter and release their aroma, about 30 seconds.
Add the chopped ginger, garlic, and green chili to the pan. Sauté for 1-2 minutes until the mixture is fragrant.
Add the chopped snake gourd pieces to the pan, stirring well to combine with the spices.
Sprinkle the turmeric powder and red chili powder over the gourds. Add salt. Stir the mixture thoroughly to coat the gourd evenly with the spices.
Cover the pan with a lid and cook on medium heat for about 10-12 minutes, stirring occasionally, until the snake gourd is tender and cooked through.
Remove the lid and increase the heat to medium-high to allow any excess moisture to evaporate, stirring occasionally for about 2-3 minutes.
Once the snake gourd is dry and lightly crisped, turn off the heat. Garnish with freshly chopped coriander leaves.
Serve the heart-healthy snake gourd fry warm as a side dish with your favorite main course.
Nutrition Facts
Calories |
278 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.2 g | 21% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1853 mg | 81% | |
| Total Carbohydrate | 26.2 g | 10% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 6.4 g | ||
| Protein | 5.7 g | 11% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 201 mg | 15% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 1064 mg | 23% | |
*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.
