Soy-Free Snake Gourd Fry

Experience the vibrant flavors of South India with this Soy-Free Snake Gourd Fry, a quick and healthy side dish that's bursting with aromatic spices and wholesome ingredients. Tender slices of snake gourd are sautéed in fragrant coconut oil, seasoned with mustard seeds, cumin, and curry leaves, and finished with a hint of turmeric and red chili powder for a subtle kick. The addition of fresh grated coconut adds a delightful texture and a delicate sweetness, making this dish both nourishing and deeply flavorful. Naturally gluten-free, vegan, and soy-free, this versatile fry pairs perfectly with steamed rice, roti, or as part of a larger traditional meal. Ready in just 35 minutes, this simple yet satisfying recipe brings earthy, tropical flavors to your everyday menu!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 grams Snake gourd
• 2 tablespoons Coconut oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 2 pieces Dried red chilies
• 10 leaves Curry leaves
• 1 medium, finely chopped Onion
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 0.75 teaspoon Salt
• 3 tablespoons Grated coconut
• 2 tablespoons Water

Directions

Step 1

Start by cleaning the snake gourd. Peel off any rough skin and cut it lengthwise. Remove the seeds and then chop into thin slices.

Step 2

In a large pan, heat the coconut oil over medium heat.

Step 3

Once the oil is hot, add the mustard seeds. Allow them to splutter for about 30 seconds.

Step 4

Add the cumin seeds, dried red chilies, and curry leaves. Sauté for another 30 seconds or until aromatic.

Step 5

Add the finely chopped onion, and sauté until it turns translucent, approximately 2-3 minutes.

Step 6

Mix in the turmeric powder, red chili powder, and salt.

Step 7

Now, add the chopped snake gourd slices, stir well to coat them with the spices.

Step 8

Add 2 tablespoons of water to the pan, cover it with a lid, and let it cook on medium-low heat for 10 minutes. Stir occasionally to prevent sticking.

Step 9

After 10 minutes, remove the lid, and cook for another 5 minutes or until the snake gourd is tender and the moisture has evaporated.

Step 10

Add the grated coconut and mix well. Cook for another 1-2 minutes.

Step 11

Check for seasoning, adjust if needed, and then turn off the heat.

Step 12

Serve the soy-free snake gourd fry hot as a side dish with rice or roti.

Nutrition Facts

Serving size	(644.8g)

Amount per serving	% Daily Value*
Calories	493.8

Total Fat 35.6g	0%
Saturated Fat 27.8g	0%
Polyunsaturated Fat 0.5g
Cholesterol 0mg	0%
Sodium 1840.0mg	0%
Total Carbohydrate 37.3g	0%
Dietary Fiber 10.4g	0%
Total Sugars 12.6g
Protein 7.4g	0%

Vitamin D 0IU	0%
Calcium 207.3mg	0%
Iron 5.8mg	0%
Potassium 1143.5mg	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: 64.2%

Protein: 5.9%

Carbs: 29.9%