Low Fat Sponge Gourd Curry

Delight your taste buds with this healthy and flavorful Low Fat Sponge Gourd Curry, a perfect addition to your guilt-free meal plan! Packed with tender sponge gourd (ridge gourd), aromatic spices like turmeric, cumin, and garam masala, and a touch of fresh cilantro for garnish, this recipe strikes a balance between taste and nutrition. Made with only a teaspoon of oil, this curry is light yet satisfying, offering a vibrant medley of textures and flavors. It’s quick to prepare, cooking to perfection in under 40 minutes, making it an ideal weeknight dinner. Serve it with steamed rice, quinoa, or warm flatbread for a comforting, wholesome meal that's as nourishing as it is delicious.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams Sponge gourd (ridge gourd/turai)
• 1 medium (finely chopped) Onion
• 1 medium (finely chopped) Tomato
• 2 cloves (minced) Garlic
• 1 teaspoon (minced) Ginger
• 1 small (optional, finely chopped) Green chili
• 0.5 teaspoons Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoons Cumin seeds
• 0.25 teaspoons Garam masala
• 0.25 teaspoons Red chili powder
• 0.75 teaspoons (or to taste) Salt
• 1 teaspoon Cooking oil
• 2 tablespoons (chopped, for garnish) Fresh cilantro
• 0.5 cups Water

Directions

Step 1

Wash and peel the sponge gourd. Slice it into thin rounds or small cubes and set aside.

Step 2

Heat a non-stick pan or skillet on medium heat and add 1 teaspoon of oil.

Step 3

Add cumin seeds and let them sizzle for 30 seconds until aromatic.

Step 4

Stir in the chopped onions and sauté for 2-3 minutes until they become translucent.

Step 5

Add the minced garlic, ginger, and green chili (if using). Cook for another minute, stirring continuously.

Step 6

Mix in the chopped tomatoes and cook for 3-4 minutes until they soften and start to break down.

Step 7

Add turmeric powder, coriander powder, red chili powder, garam masala, and salt. Stir well to combine with the tomato mixture.

Step 8

Add the sliced sponge gourd to the pan and toss to coat the pieces with the spice mixture.

Step 9

Pour in 1/2 cup of water, cover the pan with a lid, and let it simmer on low heat for 15-20 minutes, stirring occasionally. Cook until the sponge gourd is tender and the water has reduced to form a light gravy.

Step 10

Taste and adjust salt or spices as needed.

Step 11

Remove from heat and garnish with freshly chopped cilantro.

Step 12

Serve hot with steamed rice, quinoa, or flatbread for a wholesome low-fat meal.

Nutrition Facts

Serving size	(933.8g)

Amount per serving	% Daily Value*
Calories	292.1

Total Fat 7.2g	0%
Saturated Fat 1.1g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 3031.5mg	0%
Total Carbohydrate 54.6g	0%
Dietary Fiber 11.0g	0%
Total Sugars 28.4g
Protein 8.1g	0%

Vitamin D 0IU	0%
Calcium 209.0mg	0%
Iron 5.9mg	0%
Potassium 1344.3mg	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: 20.5%

Protein: 10.3%

Carbs: 69.2%