Mediterranean Diet Bottle Gourd Curry

Embrace the wholesome goodness of the Mediterranean Diet with this flavorful Bottle Gourd Curry! Combining the subtle sweetness of tender bottle gourd with the robust aromas of cumin, coriander, and turmeric, this dish delivers a comforting yet health-conscious meal. Simmered to perfection in a tomato-based sauce and finished with a sprinkle of fresh parsley, this curry showcases a harmonious balance of earthy spices and fresh ingredients. Prepared with nutrient-packed olive oil and an easy 15-minute prep time, it’s a perfect choice for busy weeknights or leisurely lunches. Serve it warm with whole grain bread or steamed brown rice for a satisfying, plant-forward dish that’s as delicious as it is nutritious. Rich in antioxidants, fiber, and flavor, this Mediterranean-inspired recipe is sure to be a favorite for fans of healthy, mouthwatering meals!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 medium bottle gourd
• 2 tablespoons olive oil
• 1 large onion
• 3 cloves garlic cloves
• 1 teaspoon ginger
• 2 medium tomatoes
• 1 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 0.5 teaspoon ground turmeric
• 1 teaspoon paprika
• 2 tablespoons chopped fresh parsley
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 cup water

Directions

Step 1

Peel the bottle gourd, remove seeds if necessary, and cut into cubes.

Step 2

Finely chop the onion, mince the garlic, and grate the ginger.

Step 3

Dice the tomatoes and set aside.

Step 4

Heat the olive oil in a large pot over medium heat.

Step 5

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

Step 6

Add the chopped onion and sauté until translucent, about 5 minutes.

Step 7

Stir in the garlic and ginger, cooking for another 2 minutes.

Step 8

Add the diced tomatoes, ground coriander, turmeric, paprika, salt, and black pepper. Cook until the tomatoes soften, about 5 minutes.

Step 9

Stir in the bottle gourd cubes and mix well with the spice-tomato mixture.

Step 10

Pour in the water, cover the pot, and bring to a simmer.

Step 11

Reduce the heat to low and cook for about 20-25 minutes, stirring occasionally, until the bottle gourd is tender.

Step 12

Sprinkle chopped fresh parsley on top before serving.

Step 13

Serve warm with whole grain bread or steamed brown rice for a complete meal.

Nutrition Facts

Serving size	(1259.6g)

Amount per serving	% Daily Value*
Calories	512.3

Total Fat 30.8g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 2414.7mg	0%
Total Carbohydrate 57.2g	0%
Dietary Fiber 11.8g	0%
Total Sugars 23.1g
Protein 10.4g	0%

Vitamin D 0IU	0%
Calcium 326.7mg	0%
Iron 7.6mg	0%
Potassium 2020.9mg	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: 50.6%

Protein: 7.6%

Carbs: 41.8%