Mediterranean Diet Sponge Gourd Curry
Explore the vibrant flavors of the Mediterranean Diet Sponge Gourd Curry, a hearty and wholesome dish that seamlessly blends traditional Mediterranean ingredients with Eastern spices. Featuring tender sponge gourd infused with aromatic garlic, onion, and a rich puree of fresh tomatoes, this curry is elevated with the earthy warmth of turmeric, cumin, and coriander. Optional chickpeas provide an extra boost of protein, making it both nourishing and satisfying. Cooked with extra virgin olive oil and a touch of vegetable broth, this dish embodies Mediterranean simplicity while delivering bold, enticing flavors. Perfect for a quick weeknight dinner, it comes together in under 40 minutes and pairs beautifully with whole grain bread or fluffy quinoa. Garnish with fresh parsley for a pop of color and enjoy a healthy and flavorful escape to the Mediterranean—ideal for vegetarians, vegans, and anyone seeking a nutrient-packed meal!
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Recipe Information
Ingredients
- 500 grams sponge gourd (peeled and cut into bite-sized pieces)
- 2 tablespoons extra virgin olive oil
- 1 medium onion (finely chopped)
- 3 large garlic cloves (minced)
- 2 medium fresh tomatoes (blended into a puree)
- 100 grams cooked chickpeas (optional for added protein)
- 0.5 teaspoons ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon ground coriander
- 1 teaspoon salt
- 0.25 teaspoons black pepper
- 100 milliliters water (or low-sodium vegetable broth)
- 2 tablespoons fresh parsley (chopped for garnish)
Instructions
Heat the extra virgin olive oil in a large skillet or saucepan over medium heat.
Add the chopped onion and sauté for 2-3 minutes until translucent.
Stir in the minced garlic and sauté for another minute until fragrant.
Add the pureed tomatoes to the pan and stir well. Let it cook for 5 minutes on low heat until slightly thickened.
Mix in the ground turmeric, cumin, paprika, coriander, salt, and black pepper. Stir everything together to combine the spices evenly.
Add the sponge gourd pieces to the skillet and toss them gently to coat with the spice mixture.
Pour in the water (or vegetable broth) and bring the mixture to a boil. Reduce the heat to low, cover the pan, and simmer for 15 minutes, or until the sponge gourd becomes tender but not mushy.
If you're adding chickpeas, stir them in during the last 5 minutes of cooking to warm them through.
Taste the curry and adjust the seasoning, if necessary.
Serve the curry hot, garnished with freshly chopped parsley. Enjoy with whole grain bread or quinoa for a Mediterranean-inspired accompaniment.
Nutrition Facts
Calories |
610 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2454 mg | 107% | |
| Total Carbohydrate | 72.4 g | 26% | |
| Dietary Fiber | 19.0 g | 68% | |
| Total Sugars | 23.0 g | ||
| Protein | 16.3 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 255 mg | 20% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 1614 mg | 34% | |
*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.
