Heart-Healthy Sponge Gourd Curry
Delight in the goodness of a nourishing, Heart-Healthy Sponge Gourd Curry—a perfect blend of comfort and wellness! This vibrant vegan curry features tender sponge gourd, fragrant spices like turmeric and coriander, and the creamy richness of light coconut milk, creating a dish that’s both delicious and diet-friendly. With its low-calorie and nutrient-packed profile, this recipe is ideal for those seeking heart-healthy meals without compromising on flavor. The aromatic sauté of cumin, garlic, and ginger elevate the dish, while fresh cilantro adds a refreshing finish. Quick to prepare in under 40 minutes, this curry pairs perfectly with brown rice, quinoa, or whole-grain bread for a wholesome and satisfying meal.
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Recipe Information
Ingredients
- 500 grams Sponge gourd (ridge gourd)
- 1 medium Onion
- 2 medium Tomatoes
- 3 small Garlic cloves
- 1 teaspoon Ginger
- 1 small Green chili
- 0.5 teaspoons Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin seeds
- 120 milliliters Coconut milk (light, unsweetened)
- 1 tablespoon Olive oil (extra virgin)
- 10 grams Fresh cilantro leaves
- to taste Salt
- 240 milliliters Water
Instructions
Peel the sponge gourd and cut it into bite-sized cubes. Set aside.
Finely chop the onion, tomatoes, garlic, ginger, and green chili.
In a large non-stick pan, heat the olive oil over medium heat.
Add the cumin seeds to the hot oil and let them sizzle for about 30 seconds until aromatic.
Stir in the chopped onion and sauté until translucent, about 3-4 minutes.
Add garlic, ginger, and green chili, and sauté for another minute until fragrant.
Mix in the chopped tomatoes, turmeric powder, and coriander powder. Cook for 4-5 minutes, stirring occasionally, until the tomatoes soften and the mixture forms a thick paste.
Add the diced sponge gourd to the pan and stir well to coat it with the spice mixture.
Pour in the water, cover the pan with a lid, and let it simmer for 10-12 minutes on low to medium heat until the sponge gourd is tender.
Stir in the light coconut milk and simmer uncovered for another 3-4 minutes. Avoid boiling to preserve the delicate creaminess of the coconut milk.
Add salt to taste and mix well.
Remove the curry from heat and garnish with fresh cilantro leaves.
Serve warm with whole-grain bread, brown rice, or quinoa for a heart-healthy meal.
Nutrition Facts
Calories |
430 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.2 g | 28% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 120 mg | 5% | |
| Total Carbohydrate | 57.0 g | 21% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 26.0 g | ||
| Protein | 9.7 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 250 mg | 19% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 1770 mg | 38% | |
*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.
