Low Carb Sponge Gourd Curry
Discover the perfect combination of flavor and health with this Low Carb Sponge Gourd Curry, a comforting and nutrient-packed dish that's ideal for those on a keto or low-carb lifestyle. Featuring tender sponge gourd (also known as ridge gourd or turai) simmered to perfection in a blend of aromatic spices, this curry is a delicious way to enjoy a wholesome meal without the carbs. The coconut oil base enhances the dish's richness, while a medley of cumin, turmeric, coriander, and garam masala adds layers of depth to each bite. Quick and easy to prepare in just 40 minutes, this curry pairs beautifully with cauliflower rice or low-carb flatbread, making it a satisfying and guilt-free dinner option. Whether you're looking to refresh your weekly meal plan or explore low-carb Indian recipes, this flavorful sponge gourd curry is sure to delight your taste buds!
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Ingredients
- 500 grams sponge gourd (ridge gourd/turai)
- 1 medium onion
- 1 medium tomato
- 1 teaspoon ginger garlic paste
- 2 small green chilies
- 2 tablespoons coconut oil
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon coriander powder
- 0.5 teaspoon garam masala
- 0.5 teaspoon salt
- 100 milliliters water
- 2 tablespoons fresh coriander leaves
Directions
Step 1
Peel the sponge gourd (ridge gourd/turai) and chop it into small cubes. Set aside.
Step 2
Finely chop the onion, tomato, and green chilies. Set them aside.
Step 3
Heat coconut oil in a pan over medium heat.
Step 4
Add cumin seeds and let them splutter for a few seconds.
Step 5
Add the chopped onions to the pan and sauté until they turn golden brown, about 5 minutes.
Step 6
Stir in the ginger garlic paste and green chilies. Sauté for 1-2 minutes until the raw smell disappears.
Step 7
Add the chopped tomato to the pan. Cook until the tomato becomes soft and mushy, about 5 minutes.
Step 8
Sprinkle turmeric powder, red chili powder, and coriander powder. Mix well and cook for 1-2 minutes.
Step 9
Add the sponge gourd cubes and mix until they are well coated with the spices.
Step 10
Pour in 100 milliliters of water, cover the pan with a lid, and simmer for 10-12 minutes or until the sponge gourd is tender and cooked through.
Step 11
Uncover the pan and stir in the garam masala and salt. Allow the curry to simmer for another 2-3 minutes.
Step 12
Garnish with freshly chopped coriander leaves and remove from heat.
Step 13
Serve hot with a side of cauliflower rice or low-carb flatbread for a complete low-carb meal.
Nutrition Facts
| Serving size | (942.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 523.9 |
| Total Fat 30.8g | 0% |
| Saturated Fat 23.6g | 0% |
| Polyunsaturated Fat 0.6g | |
| Cholesterol 0mg | 0% |
| Sodium 2447.1mg | 0% |
| Total Carbohydrate 59.3g | 0% |
| Dietary Fiber 11.8g | 0% |
| Total Sugars 29.1g | |
| Protein 9.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 221.8mg | 0% |
| Iron 7.4mg | 0% |
| Potassium 1459.8mg | 0% |
Source of Calories