Soy-Free Sponge Gourd Curry

Delight your taste buds with this Soy-Free Sponge Gourd Curry, a wholesome and aromatic dish that brings the best of plant-based cooking to your table. This easy-to-make curry features tender sponge gourd simmered in a creamy coconut milk base, enriched with bold Indian spices like turmeric, coriander, and garam masala for a burst of flavor in every bite. Perfect for those with dietary restrictions, this soy-free recipe is entirely vegan and gluten-free, making it a versatile addition to any meal plan. With a preparation time of just 15 minutes and a total cook time of 25 minutes, this curry is ideal for busy weeknights or a comforting weekend dinner. Serve it hot with steamed rice or fluffy flatbreads and garnish with fresh cilantro for a pop of freshness and color. Whether you're looking for a unique vegetable curry or a healthy plant-based option, this sponge gourd masterpiece is sure to impress!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams Sponge gourd (peeled and diced)
• 1 medium Onion (finely chopped)
• 2 medium Tomatoes (finely chopped)
• 3 cloves Garlic cloves (minced)
• 1 teaspoon Ginger (minced or grated)
• 1 small Green chili (finely chopped, optional for heat)
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Red chili powder (optional for heat)
• 0.5 teaspoon Garam masala
• 200 milliliters Coconut milk
• 2 tablespoons Vegetable oil or coconut oil
• 1 teaspoon Salt
• 2 tablespoons Fresh cilantro (chopped, for garnish)

Directions

Step 1

Peel the sponge gourd and dice it into bite-sized pieces. Set aside.

Step 2

Heat oil in a deep pan or skillet over medium heat.

Step 3

Add the chopped onions and sauté until golden brown, about 5 minutes.

Step 4

Stir in the minced garlic, ginger, and green chili (if using), and sauté for another 1-2 minutes until fragrant.

Step 5

Add the chopped tomatoes and cook until they soften and begin releasing their juices, about 5 minutes.

Step 6

Sprinkle in the turmeric powder, ground coriander, ground cumin, and red chili powder (if using). Stir well to coat the onion-tomato mixture with the spices.

Step 7

Add the diced sponge gourd and mix to combine. Cook for 2-3 minutes, stirring occasionally.

Step 8

Pour in the coconut milk and add salt. Stir well and bring the mixture to a gentle boil.

Step 9

Reduce the heat to low, cover the pan, and let the curry simmer for 15 minutes or until the sponge gourd is tender and fully cooked.

Step 10

Stir in the garam masala and adjust the seasoning with more salt if needed.

Step 11

Turn off the heat and garnish the curry with fresh chopped cilantro.

Step 12

Serve the soy-free sponge gourd curry hot with steamed rice or flatbread of your choice.

Nutrition Facts

Serving size	(1125.1g)

Amount per serving	% Daily Value*
Calories	551.7

Total Fat 31.2g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 2482.6mg	0%
Total Carbohydrate 68.2g	0%
Dietary Fiber 13.2g	0%
Total Sugars 36.6g
Protein 8.4g	0%

Vitamin D 0IU	0%
Calcium 216.5mg	0%
Iron 6.0mg	0%
Potassium 1885.8mg	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: 47.8%

Protein: 5.7%

Carbs: 46.5%