Low Sodium Bottle Gourd Curry

Savor the wholesome goodness of our Low Sodium Bottle Gourd Curry, a heart-healthy and flavorful dish perfect for those seeking a lighter yet satisfying meal. This recipe highlights the mild, creamy flavor of lauki (bottle gourd), paired with a fragrant blend of Indian spices like cumin, coriander, and fenugreek. Simmered in a low-sodium vegetable broth for added depth, this curry delivers rich taste without excess salt. The addition of ginger, garlic, and green chili lends a warming kick, while a garnish of fresh cilantro adds a refreshing finish. Ready in just 45 minutes, this vegetarian delight is ideal for serving with steamed rice or low-sodium flatbreads, offering the perfect balance of nutrition and flavor for your next weekday dinner or meal prep.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Bottle gourd (lauki)
• 1 medium Onion
• 2 medium Tomato
• 1 inch piece Ginger
• 3 whole Garlic cloves
• 1 whole Green chili
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 1 cup Low-sodium vegetable broth
• 2 tablespoons Fresh cilantro leaves
• 2 tablespoons Olive oil
• 0.25 teaspoon Fenugreek seeds

Directions

Step 1

Peel the bottle gourd and cut it into small cubes.

Step 2

Chop the onion and tomatoes finely. Grate the ginger and mince the garlic cloves.

Step 3

Heat olive oil in a pan over medium heat. Add mustard seeds, cumin seeds, and fenugreek seeds. Let them splutter for a few seconds.

Step 4

Add chopped onions and sauté until they turn translucent.

Step 5

Add grated ginger, minced garlic, and green chili. Sauté for another minute until the mixture is fragrant.

Step 6

Stir in chopped tomatoes and cook until they become soft and pulpy.

Step 7

Add turmeric powder, red chili powder, coriander powder, and mix well.

Step 8

Add the cubed bottle gourd to the pan, stirring to coat the pieces evenly with the spice mix.

Step 9

Pour in the low-sodium vegetable broth and bring it to a gentle boil.

Step 10

Lower the heat, cover the pan with a lid, and let it simmer for 20 minutes or until the bottle gourd becomes tender.

Step 11

Stir in garam masala and adjust seasoning if necessary.

Step 12

Turn off the heat and garnish with freshly chopped cilantro leaves.

Step 13

Serve hot with rice or low-sodium flatbreads.

Nutrition Facts

Serving size	(1239.9g)

Amount per serving	% Daily Value*
Calories	573.2

Total Fat 31.4g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 2525.4mg	0%
Total Carbohydrate 69.3g	0%
Dietary Fiber 11.1g	0%
Total Sugars 40.5g
Protein 10.5g	0%

Vitamin D 0IU	0%
Calcium 282.9mg	0%
Iron 7.1mg	0%
Potassium 1968.8mg	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: 47.0%

Protein: 7.0%

Carbs: 46.1%