Sugar-Free Sponge Gourd Curry
Discover the delightful simplicity of Sugar-Free Sponge Gourd Curry, a wholesome dish packed with fresh, vibrant flavors and free of added sugar. This recipe combines tender sponge gourd with aromatic spices like cumin, mustard seeds, turmeric, and coriander, all simmered in creamy coconut milk for a luscious, satisfying curry. The addition of ginger, garlic, and green chilies creates a bold and zesty profile, while curry leaves and fresh coriander add irresistible layers of fragrance and color. Perfect for a healthy, diabetic-friendly meal, this curry pairs beautifully with steamed rice or warm roti, making it an excellent choice for lunch or dinner. With minimal prep time and simple cooking techniques, this guilt-free delicacy is an effortless way to elevate everyday meals.
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Recipe Information
Ingredients
- 500 grams Sponge gourd (peeled and diced)
- 1 medium Onion (finely chopped)
- 2 medium Tomato (finely chopped)
- 3 units Garlic cloves (minced)
- 1 teaspoon Ginger (grated)
- 2 units Green chilies (chopped)
- 200 milliliters Coconut milk
- 2 tablespoons Coconut oil or any neutral oil
- 1 teaspoon Turmeric powder
- 2 teaspoons Coriander powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 10 leaves Curry leaves (optional)
- 1 teaspoon Salt
- 100 milliliters Water
- 2 tablespoons Fresh coriander leaves (chopped, for garnish)
Instructions
Wash and peel the sponge gourd. Dice it into bite-sized pieces and set aside.
Heat coconut oil in a large pan or skillet over medium heat.
Add cumin seeds and mustard seeds to the hot oil. Let them splutter for a few seconds.
If using, add curry leaves and sauté until aromatic.
Add the chopped onions and sauté until they turn translucent.
Stir in the minced garlic, grated ginger, and chopped green chilies. Cook for 1-2 minutes until fragrant.
Add the chopped tomatoes to the pan and cook until they soften and release their juices, about 3-4 minutes.
Sprinkle in turmeric powder, coriander powder, and salt. Mix well to combine the spices with the vegetables.
Add the diced sponge gourd to the pan and stir to coat it with the spice mixture.
Pour in the water and cover the pan with a lid. Let the curry simmer for 10-12 minutes, or until the sponge gourd becomes tender.
Once the gourd is cooked, add the coconut milk. Stir well and let the curry simmer on low heat for another 3-4 minutes.
Check the seasoning and adjust salt as needed.
Turn off the heat and garnish the curry with fresh coriander leaves.
Serve hot with steamed rice, roti, or as a standalone dish for a comforting sugar-free meal.
Nutrition Facts
Calories |
580 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.7 g | 42% | |
| Saturated Fat | 24.7 g | 123% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2495 mg | 108% | |
| Total Carbohydrate | 72.7 g | 26% | |
| Dietary Fiber | 14.3 g | 51% | |
| Total Sugars | 37.5 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 299 mg | 23% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 2012 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.
