Soy-Free Sponge Gourd Curry
Delight in the wholesome flavors of this Soy-Free Sponge Gourd Curry, a comforting vegan dish packed with vibrant spices and a creamy coconut milk base. This quick and easy recipe (ready in just 40 minutes) showcases tender sponge gourd simmered in an aromatic mixture of onions, garlic, tomatoes, and a medley of Indian spices like turmeric, ground coriander, and garam masala. Perfect for those seeking soy-free, plant-based meals, this curry is both healthy and satisfying. Serve it with fluffy steamed rice or warm flatbreads to soak up the rich and flavorful sauce. Garnished with fresh cilantro, it’s a fragrant and delicious addition to your weekly dinner rotation!
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Recipe Information
Ingredients
- 500 grams Sponge gourd (peeled and diced)
- 1 medium Onion (finely chopped)
- 2 medium Tomatoes (finely chopped)
- 3 cloves Garlic cloves (minced)
- 1 teaspoon Ginger (minced or grated)
- 1 small Green chili (finely chopped, optional for heat)
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Red chili powder (optional for heat)
- 0.5 teaspoon Garam masala
- 200 milliliters Coconut milk
- 2 tablespoons Vegetable oil or coconut oil
- 1 teaspoon Salt
- 2 tablespoons Fresh cilantro (chopped, for garnish)
Instructions
Peel the sponge gourd and dice it into bite-sized pieces. Set aside.
Heat oil in a deep pan or skillet over medium heat.
Add the chopped onions and sauté until golden brown, about 5 minutes.
Stir in the minced garlic, ginger, and green chili (if using), and sauté for another 1-2 minutes until fragrant.
Add the chopped tomatoes and cook until they soften and begin releasing their juices, about 5 minutes.
Sprinkle in the turmeric powder, ground coriander, ground cumin, and red chili powder (if using). Stir well to coat the onion-tomato mixture with the spices.
Add the diced sponge gourd and mix to combine. Cook for 2-3 minutes, stirring occasionally.
Pour in the coconut milk and add salt. Stir well and bring the mixture to a gentle boil.
Reduce the heat to low, cover the pan, and let the curry simmer for 15 minutes or until the sponge gourd is tender and fully cooked.
Stir in the garam masala and adjust the seasoning with more salt if needed.
Turn off the heat and garnish the curry with fresh chopped cilantro.
Serve the soy-free sponge gourd curry hot with steamed rice or flatbread of your choice.
Nutrition Facts
Calories |
552 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2483 mg | 108% | |
| Total Carbohydrate | 68.2 g | 25% | |
| Dietary Fiber | 13.2 g | 47% | |
| Total Sugars | 36.6 g | ||
| Protein | 8.4 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 216 mg | 17% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 1886 mg | 40% | |
*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.
