Mediterranean Diet Bottle Gourd Curry
Discover the vibrant flavors of this Mediterranean Diet Bottle Gourd Curry, a healthy and aromatic dish crafted with nutrient-packed bottle gourd, heart-healthy olive oil, and a medley of warming spices like cumin, turmeric, and paprika. This curry is a perfect fusion of Mediterranean-inspired ingredients and classic curry techniques, creating a wholesome, plant-based dish that's both delicious and easy to prepare. Fresh parsley adds a refreshing touch, while the tender bottle gourd absorbs the flavorful spice blend. Ready in under an hour, this recipe is ideal for busy nights—it pairs beautifully with whole grain bread or steamed brown rice for a satisfying, balanced meal. Packed with antioxidants and vibrant flavors, this dish is a must-try for fans of healthy, Mediterranean cooking.
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Recipe Information
Ingredients
- 1 medium bottle gourd
- 2 tablespoons olive oil
- 1 large onion
- 3 cloves garlic cloves
- 1 teaspoon ginger
- 2 medium tomatoes
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 1 teaspoon paprika
- 2 tablespoons chopped fresh parsley
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup water
Instructions
Peel the bottle gourd, remove seeds if necessary, and cut into cubes.
Finely chop the onion, mince the garlic, and grate the ginger.
Dice the tomatoes and set aside.
Heat the olive oil in a large pot over medium heat.
Add the cumin seeds and let them sizzle for about 30 seconds until aromatic.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the garlic and ginger, cooking for another 2 minutes.
Add the diced tomatoes, ground coriander, turmeric, paprika, salt, and black pepper. Cook until the tomatoes soften, about 5 minutes.
Stir in the bottle gourd cubes and mix well with the spice-tomato mixture.
Pour in the water, cover the pot, and bring to a simmer.
Reduce the heat to low and cook for about 20-25 minutes, stirring occasionally, until the bottle gourd is tender.
Sprinkle chopped fresh parsley on top before serving.
Serve warm with whole grain bread or steamed brown rice for a complete meal.
Nutrition Facts
Calories |
512 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.8 g | 39% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2415 mg | 105% | |
| Total Carbohydrate | 57.2 g | 21% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 23.1 g | ||
| Protein | 10.4 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 327 mg | 25% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 2021 mg | 43% | |
*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.
