Low Carb Sponge Gourd Curry
Discover the delightful simplicity of Low Carb Sponge Gourd Curry, a wholesome dish crafted to meet your low-carb lifestyle while bursting with traditional Indian flavors. This easy-to-make curry features tender sponge gourd (ridge gourd/turai) simmered in a fragrant blend of cumin, turmeric, red chili powder, and garam masala, all brought together with the richness of coconut oil. Freshly chopped tomatoes and a hint of green chili add brightness and spice, creating a perfect balance for the creamy texture of the gourd. Ready in under 40 minutes, this gluten-free and keto-friendly recipe is ideal for a quick yet satisfying meal. Serve it with cauliflower rice or low-carb flatbread to enjoy the ultimate guilt-free indulgence!
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Recipe Information
Ingredients
- 500 grams sponge gourd (ridge gourd/turai)
- 1 medium onion
- 1 medium tomato
- 1 teaspoon ginger garlic paste
- 2 small green chilies
- 2 tablespoons coconut oil
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon coriander powder
- 0.5 teaspoon garam masala
- 0.5 teaspoon salt
- 100 milliliters water
- 2 tablespoons fresh coriander leaves
Instructions
Peel the sponge gourd (ridge gourd/turai) and chop it into small cubes. Set aside.
Finely chop the onion, tomato, and green chilies. Set them aside.
Heat coconut oil in a pan over medium heat.
Add cumin seeds and let them splutter for a few seconds.
Add the chopped onions to the pan and sauté until they turn golden brown, about 5 minutes.
Stir in the ginger garlic paste and green chilies. Sauté for 1-2 minutes until the raw smell disappears.
Add the chopped tomato to the pan. Cook until the tomato becomes soft and mushy, about 5 minutes.
Sprinkle turmeric powder, red chili powder, and coriander powder. Mix well and cook for 1-2 minutes.
Add the sponge gourd cubes and mix until they are well coated with the spices.
Pour in 100 milliliters of water, cover the pan with a lid, and simmer for 10-12 minutes or until the sponge gourd is tender and cooked through.
Uncover the pan and stir in the garam masala and salt. Allow the curry to simmer for another 2-3 minutes.
Garnish with freshly chopped coriander leaves and remove from heat.
Serve hot with a side of cauliflower rice or low-carb flatbread for a complete low-carb meal.
Nutrition Facts
Calories |
524 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.8 g | 39% | |
| Saturated Fat | 23.6 g | 118% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2447 mg | 106% | |
| Total Carbohydrate | 59.3 g | 22% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 29.1 g | ||
| Protein | 9.0 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 222 mg | 17% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 1460 mg | 31% | |
*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.
