Dairy-Free Sponge Gourd Curry

Discover a comforting and wholesome meal with this Dairy-Free Sponge Gourd Curry, a delightful twist on a classic Indian dish that’s both flavorful and easy to prepare. Made with tender sponge gourd (ridge gourd or turai) and simmered in creamy coconut milk, this curry is entirely dairy-free, making it perfect for those with dietary restrictions or anyone seeking a lighter alternative. Aromatic spices like cumin, turmeric, and garam masala enhance the natural sweetness of the gourd, while fresh coriander adds a burst of vibrant flavor. Ready in just 40 minutes, this versatile curry pairs beautifully with steamed rice or warm flatbread, making it an ideal weeknight dinner or a crowd-pleasing option for family meals.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams Sponge gourd (ridge gourd/turai)
• 200 ml Coconut milk
• 1 medium-sized Onion
• 1 medium-sized Tomato
• 1 teaspoon (grated) Ginger
• 2 cloves Garlic
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 2 tablespoons Cooking oil
• 1 teaspoon (or to taste) Salt
• 2 tablespoons (chopped) Fresh coriander leaves
• 150 ml Water

Directions

Step 1

Peel the sponge gourd and cut it into bite-sized cubes. Set aside.

Step 2

Finely chop the onion, tomato, and garlic. Grate the ginger.

Step 3

Heat the cooking oil in a large pan or skillet over medium heat.

Step 4

Add cumin seeds to the hot oil and let them sizzle for 30 seconds until aromatic.

Step 5

Add the chopped onion and sauté for 3-4 minutes until it becomes translucent.

Step 6

Add the garlic and grated ginger. Stir and sauté until fragrant, about 1 minute.

Step 7

Add the chopped tomato and cook for 5 minutes, stirring occasionally, until the mixture turns soft and mushy.

Step 8

Mix in the turmeric powder, red chili powder, coriander powder, and salt. Stir well to combine the spices with the onion-tomato mixture.

Step 9

Add the sponge gourd cubes to the pan and mix well until they're coated with the spice mixture.

Step 10

Pour in the water, cover the pan, and let it simmer on low heat for 10 minutes or until the sponge gourd is tender.

Step 11

Stir in the coconut milk and garam masala. Cook uncovered for another 3-5 minutes, allowing the flavors to meld together.

Step 12

Taste and adjust salt if needed. Turn off the heat.

Step 13

Garnish with freshly chopped coriander leaves before serving.

Step 14

Serve hot with steamed rice or flatbread of your choice.

Nutrition Facts

Serving size	(1179.1g)

Amount per serving	% Daily Value*
Calories	575.0

Total Fat 31.4g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 3653.8mg	0%
Total Carbohydrate 72.5g	0%
Dietary Fiber 11.2g	0%
Total Sugars 42.0g
Protein 8.2g	0%

Vitamin D 0IU	0%
Calcium 235.8mg	0%
Iron 7.0mg	0%
Potassium 1524.7mg	0%

*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.

Source of Calories

Fat: 46.7%

Protein: 5.4%

Carbs: 47.9%