Low Carb Bottle Gourd Curry

Delight in the comforting flavors of this Low Carb Bottle Gourd Curry, a light yet satisfying dish that's perfect for healthy weeknight meals. Made with tender bottle gourd (lauki) simmered in a fragrant blend of coconut oil, cumin, ginger-garlic paste, and a medley of warming spices, this curry is a keto-friendly option that doesn't skimp on flavor. The subtle sweetness of the gourd pairs beautifully with the spice-infused tomato base, creating a dish that's both wholesome and delicious. Ready in just 35 minutes and garnished with fresh coriander for a burst of freshness, this recipe is ideal for those seeking a quick, low-carb meal. Serve it alongside cauliflower rice or low-carb flatbread for a complete and nourishing experience!

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Bottle gourd (lauki)
• 2 tablespoons Coconut oil
• 1 teaspoon Cumin seeds
• 1 medium Onion, chopped
• 1 Green chili, slit
• 1 teaspoon Ginger-garlic paste
• 1 medium Tomato, chopped
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Salt
• 2 tablespoons Fresh coriander leaves, chopped

Directions

Step 1

Peel and chop the bottle gourd into small cubes. Ensure all pieces are evenly sized to promote even cooking.

Step 2

Heat coconut oil in a large pan over medium heat. Once hot, add cumin seeds and let them splutter for a few seconds.

Step 3

Add the chopped onion and green chili to the pan. Sauté until the onions become translucent, which should take about 3-4 minutes.

Step 4

Stir in the ginger-garlic paste and cook for another minute until the raw smell dissipates.

Step 5

Add the chopped tomato to the mixture and cook for 2-3 minutes until it becomes soft and mushy.

Step 6

Stir in the turmeric powder, red chili powder, and coriander powder. Mix well and cook for a minute to allow the spices to bloom.

Step 7

Add the chopped bottle gourd cubes to the pan, stirring well to coat them with the spice mixture.

Step 8

Season with salt and add a quarter cup of water. Stir the mixture and cover the pan with a lid.

Step 9

Reduce the heat to low and let the bottle gourd steam and cook in its juices for about 15-20 minutes, or until the pieces are tender and cooked through.

Step 10

Once cooked, remove the lid and give the curry a gentle stir. Cook for an additional 2-3 minutes to reduce any excess liquid, if needed.

Step 11

Garnish the curry with freshly chopped coriander leaves before serving. Enjoy with a side of low-carb flatbread or cauliflower rice.

Nutrition Facts

Serving size	(814.4g)

Amount per serving	% Daily Value*
Calories	438.0

Total Fat 30.1g	0%
Saturated Fat 23.4g	0%
Polyunsaturated Fat 0.5g
Cholesterol 0mg	0%
Sodium 1220.0mg	0%
Total Carbohydrate 41.0g	0%
Dietary Fiber 9.7g	0%
Total Sugars 21.2g
Protein 7.3g	0%

Vitamin D 0IU	0%
Calcium 226.6mg	0%
Iron 5.8mg	0%
Potassium 1503.1mg	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: 58.4%

Protein: 6.3%

Carbs: 35.3%