Sugar-Free Sponge Gourd Curry

Dive into the flavors of a healthy and aromatic 'Sugar-Free Sponge Gourd Curry,' a delightful way to embrace wholesome eating without compromising on taste. This vibrant Indian dish balances the natural goodness of sponge gourd with bold spices like turmeric, coriander, and mustard seeds, all simmered to perfection in creamy coconut milk. Made without any added sugar, it’s perfect for those seeking a low-carb or diabetic-friendly meal. With the golden splutter of cumin and the earthy aroma of curry leaves, this curry comes together in just 40 minutes and pairs beautifully with steamed rice or warm roti. Whether you’re on a health journey or simply exploring new flavors, this recipe offers a comforting, guilt-free indulgence for everyone at the table!

Nutriscore Rating: 75/100

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 Tomato (finely chopped)
• 3 units Garlic cloves (minced)
• 1 teaspoon Ginger (grated)
• 2 units Green chilies (chopped)
• 200 milliliters Coconut milk
• 2 tablespoons Coconut oil or any neutral oil
• 1 teaspoon Turmeric powder
• 2 teaspoons Coriander powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 10 leaves Curry leaves (optional)
• 1 teaspoon Salt
• 100 milliliters Water
• 2 tablespoons Fresh coriander leaves (chopped, for garnish)

Directions

Step 1

Wash and peel the sponge gourd. Dice it into bite-sized pieces and set aside.

Step 2

Heat coconut oil in a large pan or skillet over medium heat.

Step 3

Add cumin seeds and mustard seeds to the hot oil. Let them splutter for a few seconds.

Step 4

If using, add curry leaves and sauté until aromatic.

Step 5

Add the chopped onions and sauté until they turn translucent.

Step 6

Stir in the minced garlic, grated ginger, and chopped green chilies. Cook for 1-2 minutes until fragrant.

Step 7

Add the chopped tomatoes to the pan and cook until they soften and release their juices, about 3-4 minutes.

Step 8

Sprinkle in turmeric powder, coriander powder, and salt. Mix well to combine the spices with the vegetables.

Step 9

Add the diced sponge gourd to the pan and stir to coat it with the spice mixture.

Step 10

Pour in the water and cover the pan with a lid. Let the curry simmer for 10-12 minutes, or until the sponge gourd becomes tender.

Step 11

Once the gourd is cooked, add the coconut milk. Stir well and let the curry simmer on low heat for another 3-4 minutes.

Step 12

Check the seasoning and adjust salt as needed.

Step 13

Turn off the heat and garnish the curry with fresh coriander leaves.

Step 14

Serve hot with steamed rice, roti, or as a standalone dish for a comforting sugar-free meal.

Nutrition Facts

Serving size	(1253.3g)

Amount per serving	% Daily Value*
Calories	580.3

Total Fat 32.7g	0%
Saturated Fat 24.7g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2494.6mg	0%
Total Carbohydrate 72.7g	0%
Dietary Fiber 14.3g	0%
Total Sugars 37.5g
Protein 10.0g	0%

Vitamin D 0IU	0%
Calcium 299.3mg	0%
Iron 8.2mg	0%
Potassium 2012.2mg	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: 47.1%

Protein: 6.4%

Carbs: 46.5%