Low Sodium Bottle Gourd Curry
Indulge in the wholesome goodness of Low Sodium Bottle Gourd Curry, a vibrant and heart-healthy dish that perfectly balances flavor and nutrition. This curry features tender pieces of bottle gourd (lauki) simmered in a fragrant base of aromatic spices like cumin, coriander, and garam masala, enhanced by the natural sweetness of tomatoes and onions. Prepared with olive oil and low-sodium vegetable broth, this recipe is ideal for those seeking to reduce their sodium intake without compromising taste. The addition of fresh ginger, garlic, and green chili infuses bold flavors, while fenugreek seeds add a hint of earthiness. Quick to prepare in just 45 minutes, this curry is best served alongside steamed rice or low-sodium flatbreads, making it a delightful choice for weeknight meals or vegetarian feasts. Perfect for anyone looking for an easy, healthy curry recipe, this dish is sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 500 grams Bottle gourd (lauki)
- 1 medium Onion
- 2 medium Tomato
- 1 inch piece Ginger
- 3 whole Garlic cloves
- 1 whole Green chili
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 1 cup Low-sodium vegetable broth
- 2 tablespoons Fresh cilantro leaves
- 2 tablespoons Olive oil
- 0.25 teaspoon Fenugreek seeds
Instructions
Peel the bottle gourd and cut it into small cubes.
Chop the onion and tomatoes finely. Grate the ginger and mince the garlic cloves.
Heat olive oil in a pan over medium heat. Add mustard seeds, cumin seeds, and fenugreek seeds. Let them splutter for a few seconds.
Add chopped onions and sauté until they turn translucent.
Add grated ginger, minced garlic, and green chili. Sauté for another minute until the mixture is fragrant.
Stir in chopped tomatoes and cook until they become soft and pulpy.
Add turmeric powder, red chili powder, coriander powder, and mix well.
Add the cubed bottle gourd to the pan, stirring to coat the pieces evenly with the spice mix.
Pour in the low-sodium vegetable broth and bring it to a gentle boil.
Lower the heat, cover the pan with a lid, and let it simmer for 20 minutes or until the bottle gourd becomes tender.
Stir in garam masala and adjust seasoning if necessary.
Turn off the heat and garnish with freshly chopped cilantro leaves.
Serve hot with rice or low-sodium flatbreads.
Nutrition Facts
Calories |
573 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.4 g | 40% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2525 mg | 110% | |
| Total Carbohydrate | 69.3 g | 25% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 40.5 g | ||
| Protein | 10.5 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 283 mg | 22% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 1969 mg | 42% | |
*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.
