Vegan Sponge Gourd Curry

Dive into the comforting flavors of this Vegan Sponge Gourd Curry, a deliciously spiced plant-based dish that's perfect for a wholesome meal. Made with tender sponge gourd (also known as ridge gourd), this curry combines the richness of coconut milk with aromatic spices like turmeric, cumin, and garam masala. Fragrant curry leaves, mustard seeds, and a medley of sautéed onions, garlic, and tomatoes create a deeply flavorful base, while the light, creamy texture pairs beautifully with steamed rice or flatbreads. Ready in just 40 minutes, this gluten-free Indian-inspired recipe is a wonderful way to explore the versatility of sponge gourd while enjoying a nutrient-packed, vegan dish. Whether you're looking for a comforting dinner or a unique addition to your weekly meal rotation, this recipe is sure to satisfy!

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams Sponge gourd (ridge gourd)
• 2 tablespoons Coconut oil
• 1 medium, finely chopped Onion
• 1 medium, finely chopped Tomato
• 3 cloves, minced Garlic
• 1 teaspoon, minced Ginger
• 0.5 teaspoons Turmeric powder
• 1 teaspoon Ground coriander
• 1 teaspoon Ground cumin
• 0.5 teaspoons Garam masala
• 0.5 teaspoons Red chili powder or paprika
• 200 milliliters Coconut milk
• 200 milliliters Water
• 2 tablespoons, chopped Fresh cilantro (coriander leaves)
• 1 teaspoon or as needed Salt
• 0.5 teaspoons Mustard seeds
• 8 leaves Curry leaves

Directions

Step 1

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

Step 2

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

Step 3

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

Step 4

Add the curry leaves and sauté for 30 seconds until fragrant.

Step 5

Stir in the chopped onions and cook until they are golden brown, about 5 minutes.

Step 6

Add the minced garlic and ginger and sauté for 1 minute until aromatic.

Step 7

Mix in the chopped tomato and cook until the tomato becomes soft and pulpy, about 3-4 minutes.

Step 8

Add the turmeric powder, ground coriander, ground cumin, garam masala, and red chili powder. Stir well to combine the spices with the base.

Step 9

Add the chopped sponge gourd and mix it well with the spice mixture.

Step 10

Pour in the coconut milk and water. Stir and bring the mixture to a gentle boil.

Step 11

Reduce the heat to a simmer. Cover the pan and let the curry cook for 12-15 minutes, or until the sponge gourd is tender.

Step 12

Add salt to taste and stir well.

Step 13

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

Step 14

Serve the vegan sponge gourd curry hot with steamed rice, quinoa, or flatbreads like roti or paratha.

Nutrition Facts

Serving size	(1236.1g)

Amount per serving	% Daily Value*
Calories	591.7

Total Fat 31.6g	0%
Saturated Fat 23.8g	0%
Polyunsaturated Fat 0.6g
Cholesterol 0mg	0%
Sodium 3652.6mg	0%
Total Carbohydrate 74.7g	0%
Dietary Fiber 11.9g	0%
Total Sugars 42.1g
Protein 8.9g	0%

Vitamin D 0IU	0%
Calcium 256.6mg	0%
Iron 6.7mg	0%
Potassium 1579.8mg	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: 46.0%

Protein: 5.8%

Carbs: 48.3%