Nut-Free Sponge Gourd Curry

Dive into the vibrant flavors of Nut-Free Sponge Gourd Curry, a wholesome, allergy-friendly dish that’s both light and satisfying. This Indian-inspired recipe features tender sponge gourd (ridge gourd) simmered in a fragrant blend of cumin, mustard seeds, and aromatic spices, creating a dish that’s rich in taste yet gentle on the stomach. The combination of fresh tomatoes, garlic, and ginger lays the foundation for a tangy and mildly spiced curry, while turmeric and coriander add a golden hue and earthy depth. Perfect for those avoiding nuts, this quick 40-minute recipe pairs beautifully with steamed rice or soft flatbreads, making it an ideal choice for a balanced, weeknight meal. Garnished with fresh cilantro, this one-pot wonder is as healthy as it is flavorful.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 g Sponge gourd (ridge gourd)
• 2 tbsp Oil (vegetable or sunflower)
• 1 tsp Cumin seeds
• 1 tsp Mustard seeds
• 1 medium Onion, finely chopped
• 2 medium Tomatoes, chopped
• 3 Garlic cloves, minced
• 1 tsp Ginger, minced
• 0.5 tsp Turmeric powder
• 0.5 tsp Red chili powder (adjust to taste)
• 1 tsp Coriander powder
• 1 tsp Cumin powder
• 1 tsp Salt
• 0.5 cup Water
• 2 tbsp Fresh cilantro (coriander leaves), chopped

Directions

Step 1

Peel the sponge gourd and cut it into bite-sized cubes. Set aside.

Step 2

Heat the oil in a large pan or skillet on medium heat.

Step 3

Add the cumin seeds and mustard seeds to the hot oil. Let them sizzle for 30 seconds until aromatic.

Step 4

Add the finely chopped onion to the pan. Sauté for 3-4 minutes until the onion turns golden and translucent.

Step 5

Stir in the minced garlic and ginger. Sauté for another 1-2 minutes until fragrant.

Step 6

Add the chopped tomatoes to the pan. Cook for 4-5 minutes, stirring occasionally, until the tomatoes break down and form a thick paste.

Step 7

Mix in the turmeric powder, red chili powder, coriander powder, and cumin powder. Stir well to combine the spices with the tomato mixture.

Step 8

Add the cubed sponge gourd to the pan. Stir to coat the gourd evenly in the spice mixture.

Step 9

Sprinkle the salt over the gourd and pour in the water. Mix everything together.

Step 10

Cover the pan with a lid and let the curry simmer on low-medium heat for 10-12 minutes, or until the sponge gourd becomes soft and tender.

Step 11

Once the gourd is cooked, uncover the pan and let the curry simmer for another 2-3 minutes to thicken the sauce, if needed.

Step 12

Garnish with fresh cilantro leaves before serving.

Step 13

Serve the Nut-Free Sponge Gourd Curry hot with steamed rice or warm flatbreads.

Nutrition Facts

Serving size	(1036.3g)

Amount per serving	% Daily Value*
Calories	499.8

Total Fat 32.4g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2462.5mg	0%
Total Carbohydrate 50.8g	0%
Dietary Fiber 13.1g	0%
Total Sugars 22.1g
Protein 9.6g	0%

Vitamin D 0IU	0%
Calcium 246.5mg	0%
Iron 8.0mg	0%
Potassium 1678.4mg	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: 54.7%

Protein: 7.2%

Carbs: 38.1%