Low Fat Bottle Gourd Curry
Discover the wholesome goodness of our Low Fat Bottle Gourd Curry, a light and nutritious dish that's perfect for health-conscious diners. Featuring tender cubes of bottle gourd simmered in a fragrant blend of onions, tomatoes, and aromatic spices like cumin, mustard seeds, and coriander, this curry embodies the essence of comforting Indian home cooking. Made with minimal oil and packed with natural flavors, it's a low-calorie yet satisfying option for a hearty meal. Ready in just 40 minutes, this recipe is ideal for a quick, healthy dinner and pairs beautifully with steamed rice or warm roti. Whether you're looking to incorporate more vegetables into your diet or simply enjoy the subtle flavors of this versatile gourd, this low-fat curry is sure to become a favorite.
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Ingredients
- 1 medium Bottle gourd (lauki)
- 1 large Onion
- 2 medium Tomato
- 1 tablespoon Ginger-garlic paste
- 1 small Green chili
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 1 tablespoon Oil
- 2 tablespoons Fresh coriander leaves
- 1 cup Water
Directions
Step 1
Begin by peeling the bottle gourd and chopping it into small cubes. Ensure to remove any seeds if they are hard.
Step 2
Finely chop the onion and tomatoes separately. Slit the green chili lengthwise.
Step 3
Heat 1 tablespoon of oil in a deep non-stick pan over medium heat. Add cumin seeds and mustard seeds, and let them sizzle for about 30 seconds.
Step 4
Add the chopped onions and sauté them until they turn translucent, approximately 4 minutes.
Step 5
Add the ginger-garlic paste and slit green chili, and sauté for another 2 minutes until the raw smell disappears.
Step 6
Stir in the chopped tomatoes and cook until they become soft and mushy, about 5 minutes.
Step 7
Add the turmeric powder, coriander powder, and red chili powder. Mix well and let the spices cook for a minute.
Step 8
Add the bottle gourd cubes and salt, and mix until all pieces are well coated with the spice mixture.
Step 9
Pour 1 cup of water into the pan, stir, and cover with a lid. Reduce the heat to low and let it simmer for about 15 minutes or until the bottle gourd is tender.
Step 10
Once cooked, turn off the heat and garnish with fresh coriander leaves before serving.
Step 11
Serve hot with rice or roti to enjoy a healthy, low-fat meal.
Nutrition Facts
| Serving size | (1741.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 513.7 |
| Total Fat 17.4g | 0% |
| Saturated Fat 1.2g | 0% |
| Polyunsaturated Fat 0.2g | |
| Cholesterol 0mg | 0% |
| Sodium 4761.7mg | 0% |
| Total Carbohydrate 86.3g | 0% |
| Dietary Fiber 13.6g | 0% |
| Total Sugars 52.8g | |
| Protein 13.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 394.0mg | 0% |
| Iron 6.6mg | 0% |
| Potassium 2480.9mg | 0% |
Source of Calories