Mediterranean Diet Sponge Gourd Curry

Delight your taste buds with this vibrant and wholesome Mediterranean Diet Sponge Gourd Curry, a unique take on plant-based comfort food. Featuring tender sponge gourd simmered to perfection in a rich, spiced tomato base, this dish effortlessly combines flavor and nutrition. Infused with earthy cumin, warm coriander, and smoky paprika, every spoonful delivers a burst of Mediterranean-inspired goodness. Optional protein-packed chickpeas make this curry even heartier, while a drizzle of extra virgin olive oil enhances its health benefits. Ready in just 40 minutes, this quick and nutritious one-pot meal pairs beautifully with crusty whole grain bread or fluffy quinoa—ideal for weeknight dinners or meal prep. Whether you're following the Mediterranean diet or simply looking to enjoy more vegetable-forward dishes, this curry is a delicious and satisfying choice.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams sponge gourd (peeled and cut into bite-sized pieces)
• 2 tablespoons extra virgin olive oil
• 1 medium onion (finely chopped)
• 3 large garlic cloves (minced)
• 2 medium fresh tomatoes (blended into a puree)
• 100 grams cooked chickpeas (optional for added protein)
• 0.5 teaspoons ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon ground coriander
• 1 teaspoon salt
• 0.25 teaspoons black pepper
• 100 milliliters water (or low-sodium vegetable broth)
• 2 tablespoons fresh parsley (chopped for garnish)

Directions

Step 1

Heat the extra virgin olive oil in a large skillet or saucepan over medium heat.

Step 2

Add the chopped onion and sauté for 2-3 minutes until translucent.

Step 3

Stir in the minced garlic and sauté for another minute until fragrant.

Step 4

Add the pureed tomatoes to the pan and stir well. Let it cook for 5 minutes on low heat until slightly thickened.

Step 5

Mix in the ground turmeric, cumin, paprika, coriander, salt, and black pepper. Stir everything together to combine the spices evenly.

Step 6

Add the sponge gourd pieces to the skillet and toss them gently to coat with the spice mixture.

Step 7

Pour in the water (or vegetable broth) and bring the mixture to a boil. Reduce the heat to low, cover the pan, and simmer for 15 minutes, or until the sponge gourd becomes tender but not mushy.

Step 8

If you're adding chickpeas, stir them in during the last 5 minutes of cooking to warm them through.

Step 9

Taste the curry and adjust the seasoning, if necessary.

Step 10

Serve the curry hot, garnished with freshly chopped parsley. Enjoy with whole grain bread or quinoa for a Mediterranean-inspired accompaniment.

Nutrition Facts

Serving size	(972.2g)

Amount per serving	% Daily Value*
Calories	610.4

Total Fat 33.1g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 2454.2mg	0%
Total Carbohydrate 72.4g	0%
Dietary Fiber 19.0g	0%
Total Sugars 23.0g
Protein 16.3g	0%

Vitamin D 0IU	0%
Calcium 255.1mg	0%
Iron 9.3mg	0%
Potassium 1613.6mg	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: 45.6%

Protein: 10.0%

Carbs: 44.4%