Soy-Free Bottle Gourd Curry
Dive into the wholesome flavors of this Soy-Free Bottle Gourd Curry, a vibrant and aromatic Indian-inspired dish that’s perfect for gluten-free and soy-free diets. Made with tender cubes of bottle gourd (lauki) simmered in a fragrant blend of cumin, garlic, ginger, and warming spices like turmeric and garam masala, this dish captures the essence of comforting homemade curry. The richness of coconut oil combined with the tang of ripe tomatoes creates a luscious base, while a sprinkle of fresh cilantro adds a burst of freshness to the finished plate. Ready in just 45 minutes, this healthy, plant-based curry pairs beautifully with fluffy rice or warm flatbread, making it an ideal option for both weeknight dinners and special occasions. Enjoy a dish that’s as nutritious as it is flavor-packed!
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Recipe Information
Ingredients
- 500 grams Bottle gourd (lauki)
- 2 tablespoons Coconut oil
- 1 teaspoon Cumin seeds
- 1 large Onion, finely chopped
- 4 units Garlic cloves, minced
- 1 inch piece Ginger, minced
- 1 large Tomato, finely chopped
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 2 teaspoons Coriander powder
- 1 teaspoon Garam masala
- 1 teaspoon Salt
- 1 cup Water
- 2 tablespoons Fresh cilantro, chopped
Instructions
Peel the bottle gourd and cut it into 1-inch cubes.
Heat the coconut oil in a large pan over medium heat.
Add the cumin seeds to the oil and let them sizzle for a few seconds until fragrant.
Add the chopped onion and sauté until it turns golden brown.
Stir in the minced garlic and ginger, cooking for another minute until aromatic.
Add the chopped tomato and cook until it becomes soft and the oil starts to separate from the mixture.
Mix in the turmeric powder, red chili powder, coriander powder, and salt. Cook for a couple of minutes, stirring frequently.
Add the bottle gourd cubes to the pan and mix well to coat them in the spice mixture.
Pour in the water, stir, and bring the mixture to a boil.
Reduce the heat to low, cover the pan and let it simmer for 15-20 minutes, or until the bottle gourd is tender.
Once cooked, sprinkle garam masala over the curry and stir well.
Remove from heat, garnish with fresh cilantro, and serve hot with rice or flatbread.
Nutrition Facts
Calories |
483 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 40% | |
| Saturated Fat | 23.3 g | 116% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2410 mg | 105% | |
| Total Carbohydrate | 49.9 g | 18% | |
| Dietary Fiber | 12.0 g | 43% | |
| Total Sugars | 22.5 g | ||
| Protein | 9.0 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 295 mg | 23% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 1666 mg | 35% | |
*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.
