Low Fat Bottle Gourd Curry
Light, flavorful, and incredibly wholesome, this **Low Fat Bottle Gourd Curry** offers a guilt-free indulgence that's perfect for a nutritious meal. Tender cubes of bottle gourd (lauki) are simmered in a lightly spiced tomato-onion gravy, infused with the aromatic flavors of cumin, mustard seeds, and ginger-garlic paste. This recipe is not only low in fat but also quick and easy, making it ideal for busy weeknight dinners. A perfect accompaniment to steamed rice or warm rotis, it’s a delicious way to incorporate more vegetables into your diet. Ready in just 40 minutes and garnished with fresh coriander, this healthy curry will leave you feeling full and satisfied. Packed with flavors but light on calories, it’s the ultimate low-fat recipe for curry lovers. Keywords: low-fat curry, healthy bottle gourd recipe, easy lauki curry, vegetarian curry for dinner.
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Recipe Information
Ingredients
- 1 medium Bottle gourd (lauki)
- 1 large Onion
- 2 medium Tomato
- 1 tablespoon Ginger-garlic paste
- 1 small Green chili
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 1 tablespoon Oil
- 2 tablespoons Fresh coriander leaves
- 1 cup Water
Instructions
Begin by peeling the bottle gourd and chopping it into small cubes. Ensure to remove any seeds if they are hard.
Finely chop the onion and tomatoes separately. Slit the green chili lengthwise.
Heat 1 tablespoon of oil in a deep non-stick pan over medium heat. Add cumin seeds and mustard seeds, and let them sizzle for about 30 seconds.
Add the chopped onions and sauté them until they turn translucent, approximately 4 minutes.
Add the ginger-garlic paste and slit green chili, and sauté for another 2 minutes until the raw smell disappears.
Stir in the chopped tomatoes and cook until they become soft and mushy, about 5 minutes.
Add the turmeric powder, coriander powder, and red chili powder. Mix well and let the spices cook for a minute.
Add the bottle gourd cubes and salt, and mix until all pieces are well coated with the spice mixture.
Pour 1 cup of water into the pan, stir, and cover with a lid. Reduce the heat to low and let it simmer for about 15 minutes or until the bottle gourd is tender.
Once cooked, turn off the heat and garnish with fresh coriander leaves before serving.
Serve hot with rice or roti to enjoy a healthy, low-fat meal.
Nutrition Facts
Calories |
514 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.4 g | 22% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4762 mg | 207% | |
| Total Carbohydrate | 86.3 g | 31% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 52.8 g | ||
| Protein | 13.1 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 394 mg | 30% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 2481 mg | 53% | |
*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.
