Sponge Gourd Curry

Discover the comforting flavors of Sponge Gourd Curry, a simple yet flavorful Indian dish that's perfect for a wholesome lunch or dinner. This hearty curry features tender chunks of sponge gourd simmered in a spiced onion-tomato base, flavored with fragrant cumin and mustard seeds. A medley of turmeric, red chili, and coriander powders adds warmth and depth, while fresh coriander leaves provide a burst of freshness. Ready in just 45 minutes, this nutritious curry is easy to prepare and pairs beautifully with steamed rice or warm roti for a complete meal. Packed with wholesome ingredients and a balanced spice profile, this recipe is a delightful way to enjoy the natural goodness of sponge gourd. Perfect for vegetarians and anyone seeking a lighter yet satisfying curry option!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Sponge gourd
• 2 tablespoons Oil (vegetable or olive)
• 1 medium Onion, chopped
• 1 medium Tomato, chopped
• 1 teaspoon Ginger garlic paste
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 1 teaspoon Salt
• 1 cup Water
• 2 tablespoons Fresh coriander leaves, chopped

Directions

Step 1

Wash and peel the sponge gourd. Cut it into small pieces and set aside.

Step 2

Heat oil in a pan over medium heat. Once hot, add cumin seeds and mustard seeds. Allow them to crackle for a few seconds.

Step 3

Add chopped onions to the pan and sauté until they turn golden brown.

Step 4

Add ginger garlic paste and sauté for another minute until the raw aroma disappears.

Step 5

Add chopped tomatoes and cook until they become soft and mushy.

Step 6

Sprinkle turmeric powder, red chili powder, and coriander powder. Mix well and cook for 1-2 minutes until the spices are well combined.

Step 7

Add the chopped sponge gourd and salt. Stir to coat the pieces with the spice mixture.

Step 8

Pour in the water, cover the pan with a lid, and let it simmer on low heat for about 15-20 minutes, or until the sponge gourd is cooked and tender.

Step 9

Remove the lid and increase the heat to medium. Stir occasionally and cook until the curry reaches your desired consistency.

Step 10

Garnish with fresh coriander leaves before serving.

Step 11

Serve hot with rice or roti.

Nutrition Facts

Serving size	(1012.7g)

Amount per serving	% Daily Value*
Calories	445.3

Total Fat 30.2g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2455.4mg	0%
Total Carbohydrate 44.7g	0%
Dietary Fiber 11.8g	0%
Total Sugars 18.5g
Protein 7.7g	0%

Vitamin D 0IU	0%
Calcium 202.0mg	0%
Iron 5.7mg	0%
Potassium 1366.0mg	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: 56.5%

Protein: 6.4%

Carbs: 37.1%