Sponge Gourd Curry
Discover the wholesome goodness of Sponge Gourd Curry, a flavorful and nutritious dish perfect for busy weeknights or cozy family dinners. This Indian-inspired recipe combines tender sponge gourd with a vibrant medley of earthy spices like turmeric, red chili, and coriander, creating an aromatic curry bursting with bold flavors. Enhanced by the richness of sautéed onions, ripe tomatoes, and a hint of ginger garlic paste, this one-pan wonder is simmered to perfection. The addition of crackling cumin and mustard seeds infuses the dish with a delightful depth of flavor, while fresh coriander provides a refreshing garnish. Quick to prepare in under an hour, this healthy curry pairs beautifully with steamed rice or warm roti, making it an ideal choice for vegetarians and spice lovers alike. Perfect for SEO, this recipe is packed with keywords like "easy curry recipe," "healthy vegetarian dish," and "sponge gourd recipe," ensuring it stands out!
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Recipe Information
Ingredients
- 500 grams Sponge gourd
- 2 tablespoons Oil (vegetable or olive)
- 1 medium Onion, chopped
- 1 medium Tomato, chopped
- 1 teaspoon Ginger garlic paste
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 1 teaspoon Salt
- 1 cup Water
- 2 tablespoons Fresh coriander leaves, chopped
Instructions
Wash and peel the sponge gourd. Cut it into small pieces and set aside.
Heat oil in a pan over medium heat. Once hot, add cumin seeds and mustard seeds. Allow them to crackle for a few seconds.
Add chopped onions to the pan and sauté until they turn golden brown.
Add ginger garlic paste and sauté for another minute until the raw aroma disappears.
Add chopped tomatoes and cook until they become soft and mushy.
Sprinkle turmeric powder, red chili powder, and coriander powder. Mix well and cook for 1-2 minutes until the spices are well combined.
Add the chopped sponge gourd and salt. Stir to coat the pieces with the spice mixture.
Pour in the water, cover the pan with a lid, and let it simmer on low heat for about 15-20 minutes, or until the sponge gourd is cooked and tender.
Remove the lid and increase the heat to medium. Stir occasionally and cook until the curry reaches your desired consistency.
Garnish with fresh coriander leaves before serving.
Serve hot with rice or roti.
Nutrition Facts
Calories |
445 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.2 g | 39% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2455 mg | 107% | |
| Total Carbohydrate | 44.7 g | 16% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 18.5 g | ||
| Protein | 7.7 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 202 mg | 16% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 1366 mg | 29% | |
*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.
