Heart-Healthy Bottle Gourd Curry

Embrace the flavors of healthy eating with this Heart-Healthy Bottle Gourd Curry, a nourishing Indian-inspired dish perfect for wellness-focused meals. Featuring tender bottle gourd (lauki) simmered in a fragrant tomato-based gravy, this curry is subtly spiced with turmeric, cumin, coriander, and garam masala for a perfectly balanced flavor profile. Made with wholesome ingredients like antioxidant-rich garlic, ginger, and fresh cilantro, and cooked in heart-friendly olive oil, this recipe is as nutritious as it is delicious. Ready in just 40 minutes, it’s an easy, low-calorie option that pairs beautifully with brown rice or whole-grain bread for a satisfying, fiber-packed meal. Whether you're seeking vegan, diabetes-friendly, or low-sodium dishes, this bottle gourd curry is a versatile and flavorful addition to your repertoire!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams Bottle gourd (lauki), peeled and diced
• 1 tablespoon Olive oil
• 1 teaspoon Cumin seeds
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 1 teaspoon Ginger, grated
• 2 medium Tomatoes, chopped
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin powder
• 0.5 teaspoon Garam masala
• 0.75 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1.5 cups Water
• 2 tablespoons Fresh cilantro, chopped

Directions

Step 1

Begin by preparing the bottle gourd: peel and dice 500 grams of bottle gourd into small cubes.

Step 2

Heat 1 tablespoon of olive oil in a large pan over medium heat.

Step 3

Add 1 teaspoon of cumin seeds, allowing them to sizzle for a few seconds until aromatic.

Step 4

Stir in the finely chopped medium onion and sauté until it becomes translucent, about 3-4 minutes.

Step 5

Add 3 minced garlic cloves and 1 teaspoon of grated ginger. Cook for an additional 1-2 minutes until fragrant.

Step 6

Add 2 chopped medium tomatoes to the pan, cooking until they soften, approximately 4-5 minutes.

Step 7

Sprinkle in 0.5 teaspoon of turmeric powder, 1 teaspoon of coriander powder, 0.5 teaspoon of cumin powder, and 0.5 teaspoon of garam masala, stirring to combine.

Step 8

Add the diced bottle gourd to the pan, mixing everything well.

Step 9

Season with 0.75 teaspoon of salt and 0.25 teaspoon of black pepper.

Step 10

Pour in 1.5 cups of water, stirring to combine all the ingredients.

Step 11

Cover and simmer for 15-20 minutes, or until the bottle gourd is tender.

Step 12

Stir occasionally and adjust the seasoning as needed.

Step 13

Once the bottle gourd is cooked through, garnish with 2 tablespoons of freshly chopped cilantro.

Step 14

Serve hot with brown rice or whole grain bread for a complete and heart-healthy meal.

Nutrition Facts

Serving size	1256.1 grams (1256.1g)

Amount per serving	% Daily Value*
Calories	336

Total Fat 16.60g	21%
Saturated Fat 2.30g	12%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 1821mg	79%
Total Carbohydrate 45.00g	16%
Dietary Fiber 13.10g	47%
Total Sugars 22.40g
Protein 8.40g	17%

Vitamin D 0IU	0%
Calcium 281mg	22%
Iron 7mg	39%
Potassium 1683mg	36%

*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: 41.2%

Protein: 9.3%

Carbs: 49.6%