Heart-Healthy Snake Gourd Fry

Experience the rich flavors and health benefits of our Heart-Healthy Snake Gourd Fry, a simple yet nutrient-packed recipe perfect for conscious cooking. This low-calorie, vegan side dish combines tender, delicately spiced snake gourd slices with the aromatic blend of cumin, mustard seeds, and a hint of turmeric and red chili powder for an irresistible depth of flavor. Cooked in heart-friendly olive oil and garnished with fresh coriander leaves, this dish is as wholesome as it is vibrant. Ready in just 35 minutes with minimal effort, this recipe makes an excellent accompaniment to rice, bread, or even quinoa for a balanced and flavorful meal. Great for weeknight dinners or meal prep, it’s a delicious way to incorporate nutrient-rich vegetables into your diet while keeping things light and fresh!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 medium-sized snake gourd
• 1 tablespoon olive oil
• 1 teaspoon cumin seeds
• 0.5 teaspoon mustard seeds
• 1 inch piece ginger
• 4 pieces garlic cloves
• 1 piece green chili
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 0.75 teaspoon salt
• 2 tablespoons coriander leaves

Directions

Step 1

Wash the snake gourds thoroughly under running water. Peel the skin using a vegetable peeler and slice them lengthwise. Remove the seeds and cut the gourds into thin slices or small cubes.

Step 2

Finely chop the ginger, garlic, and green chili. Set aside.

Step 3

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

Step 4

Add the cumin seeds and mustard seeds to the heated oil. Allow them to splutter and release their aroma, about 30 seconds.

Step 5

Add the chopped ginger, garlic, and green chili to the pan. Sauté for 1-2 minutes until the mixture is fragrant.

Step 6

Add the chopped snake gourd pieces to the pan, stirring well to combine with the spices.

Step 7

Sprinkle the turmeric powder and red chili powder over the gourds. Add salt. Stir the mixture thoroughly to coat the gourd evenly with the spices.

Step 8

Cover the pan with a lid and cook on medium heat for about 10-12 minutes, stirring occasionally, until the snake gourd is tender and cooked through.

Step 9

Remove the lid and increase the heat to medium-high to allow any excess moisture to evaporate, stirring occasionally for about 2-3 minutes.

Step 10

Once the snake gourd is dry and lightly crisped, turn off the heat. Garnish with freshly chopped coriander leaves.

Step 11

Serve the heart-healthy snake gourd fry warm as a side dish with your favorite main course.

Nutrition Facts

Serving size	572.3 grams (572.3g)

Amount per serving	% Daily Value*
Calories	278

Total Fat 16.20g	21%
Saturated Fat 2.30g	12%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 1853mg	81%
Total Carbohydrate 26.20g	10%
Dietary Fiber 7.60g	27%
Total Sugars 6.40g
Protein 5.70g	11%

Vitamin D 0IU	0%
Calcium 201mg	15%
Iron 5mg	29%
Potassium 1064mg	23%

*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: 53.3%

Protein: 8.3%

Carbs: 38.3%