Heart-Healthy Gourd and Beef Curry

Savor the wholesome goodness of our Heart-Healthy Gourd and Beef Curry, a flavorful blend of tender lean beef cubes and nutrient-packed bottle gourd simmered in a fragrant medley of warming spices. This nutritious one-pot dish is crafted with heart health in mind, featuring olive oil, low-sodium beef broth, and antioxidant-rich ingredients like garlic, ginger, and tomatoes. Infused with curry, cumin, and coriander powders, this comforting curry delivers bold flavors without compromising on wellness. Perfectly balanced with a zesty hint of lemon and a fresh cilantro garnish, it pairs beautifully with brown rice or whole-wheat flatbreads for a satisfying, guilt-free meal. Quick to prepare and slow-simmered for deep, rich flavors, it's a must-try for those seeking healthy and hearty dinner options.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 500 grams lean beef, cut into cubes
• 1 medium bottle gourd, peeled, seeded, and diced
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 medium tomato, chopped
• 2 cups low-sodium beef broth
• 2 tablespoons curry powder
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon salt
• 0.25 cup fresh cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

In a large pot or Dutch oven, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 2

Add the minced garlic and grated ginger, and cook for another 1 minute until fragrant.

Step 3

Stir in the curry powder, cumin powder, coriander powder, ground black pepper, and salt. Cook for 1 minute to allow the spices to release their aromas.

Step 4

Add the beef cubes and cook until browned on all sides, about 5 minutes.

Step 5

Add the chopped tomatoes and cook for 2 minutes, allowing them to break down slightly.

Step 6

Pour in the low-sodium beef broth, bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 30 minutes.

Step 7

After 30 minutes, add the diced bottle gourd to the pot. Stir well, cover, and let it cook for an additional 20-25 minutes, or until the gourd is tender and the beef is cooked through.

Step 8

Once done, stir in the fresh lemon juice. Adjust seasoning with additional salt and pepper if needed.

Step 9

Garnish with chopped fresh cilantro before serving.

Step 10

Serve hot with brown rice or whole-wheat flatbreads for a complete heart-healthy meal.

Nutrition Facts

Serving size	(2482.7g)

Amount per serving	% Daily Value*
Calories	1810.3

Total Fat 107.3g	0%
Saturated Fat 34.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 400mg	0%
Sodium 5973.8mg	0%
Total Carbohydrate 66.2g	0%
Dietary Fiber 20.5g	0%
Total Sugars 34.4g
Protein 146.1g	0%

Vitamin D 0IU	0%
Calcium 459.8mg	0%
Iron 29.0mg	0%
Potassium 4355.9mg	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: 53.2%

Protein: 32.2%

Carbs: 14.6%