Low Fat Sponge Gourd Curry
Delight in the comforting flavors of this Low Fat Sponge Gourd Curry, a nutritious and wholesome dish that's perfect for light and healthy meals. This vegan curry highlights the natural tenderness of sponge gourd (ridge gourd or turai), paired with aromatic spices like cumin, turmeric, and garam masala, all simmered to perfection in a light tomato-based gravy. With just a teaspoon of oil and a medley of fresh ingredients, this curry is both heart-friendly and flavor-packed. Ready in just 40 minutes, it’s an ideal choice for busy weeknights and pairs beautifully with steamed rice, quinoa, or your favorite flatbread for a hearty, plant-based meal. Whether you're seeking a healthy dinner option or exploring Indian cuisine, this low fat sponge gourd curry is a must-try!
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Recipe Information
Ingredients
- 500 grams Sponge gourd (ridge gourd/turai)
- 1 medium (finely chopped) Onion
- 1 medium (finely chopped) Tomato
- 2 cloves (minced) Garlic
- 1 teaspoon (minced) Ginger
- 1 small (optional, finely chopped) Green chili
- 0.5 teaspoons Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoons Cumin seeds
- 0.25 teaspoons Garam masala
- 0.25 teaspoons Red chili powder
- 0.75 teaspoons (or to taste) Salt
- 1 teaspoon Cooking oil
- 2 tablespoons (chopped, for garnish) Fresh cilantro
- 0.5 cups Water
Instructions
Wash and peel the sponge gourd. Slice it into thin rounds or small cubes and set aside.
Heat a non-stick pan or skillet on medium heat and add 1 teaspoon of oil.
Add cumin seeds and let them sizzle for 30 seconds until aromatic.
Stir in the chopped onions and sauté for 2-3 minutes until they become translucent.
Add the minced garlic, ginger, and green chili (if using). Cook for another minute, stirring continuously.
Mix in the chopped tomatoes and cook for 3-4 minutes until they soften and start to break down.
Add turmeric powder, coriander powder, red chili powder, garam masala, and salt. Stir well to combine with the tomato mixture.
Add the sliced sponge gourd to the pan and toss to coat the pieces with the spice mixture.
Pour in 1/2 cup of water, cover the pan with a lid, and let it simmer on low heat for 15-20 minutes, stirring occasionally. Cook until the sponge gourd is tender and the water has reduced to form a light gravy.
Taste and adjust salt or spices as needed.
Remove from heat and garnish with freshly chopped cilantro.
Serve hot with steamed rice, quinoa, or flatbread for a wholesome low-fat meal.
Nutrition Facts
Calories |
292 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3032 mg | 132% | |
| Total Carbohydrate | 54.6 g | 20% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 28.4 g | ||
| Protein | 8.1 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 209 mg | 16% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 1344 mg | 29% | |
*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.
