Heart-Healthy Sponge Gourd Curry

Delight in the wholesome goodness of Heart-Healthy Sponge Gourd Curry, a flavorful and nourishing dish that's perfect for mindful eating. This plant-based curry features tender sponge gourd simmered in a spiced tomato and coconut milk base, delivering rich, creamy flavors without compromising your health goals. Light and naturally low in calories, this curry is crafted with heart-friendly ingredients like olive oil, ginger, and turmeric, making it an anti-inflammatory powerhouse. The aromatic touch of cumin seeds and fresh cilantro adds depth to its vibrant profile. Ready in just 40 minutes, this vegan recipe pairs beautifully with brown rice, quinoa, or whole-grain bread for a satisfying, nutrient-packed meal that’s easy on the heart.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams Sponge gourd (ridge gourd)
• 1 medium Onion
• 2 medium Tomatoes
• 3 small Garlic cloves
• 1 teaspoon Ginger
• 1 small Green chili
• 0.5 teaspoons Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin seeds
• 120 milliliters Coconut milk (light, unsweetened)
• 1 tablespoon Olive oil (extra virgin)
• 10 grams Fresh cilantro leaves
• to taste Salt
• 240 milliliters Water

Directions

Step 1

Peel the sponge gourd and cut it into bite-sized cubes. Set aside.

Step 2

Finely chop the onion, tomatoes, garlic, ginger, and green chili.

Step 3

In a large non-stick pan, heat the olive oil over medium heat.

Step 4

Add the cumin seeds to the hot oil and let them sizzle for about 30 seconds until aromatic.

Step 5

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

Step 6

Add garlic, ginger, and green chili, and sauté for another minute until fragrant.

Step 7

Mix in the chopped tomatoes, turmeric powder, and coriander powder. Cook for 4-5 minutes, stirring occasionally, until the tomatoes soften and the mixture forms a thick paste.

Step 8

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

Step 9

Pour in the water, cover the pan with a lid, and let it simmer for 10-12 minutes on low to medium heat until the sponge gourd is tender.

Step 10

Stir in the light coconut milk and simmer uncovered for another 3-4 minutes. Avoid boiling to preserve the delicate creaminess of the coconut milk.

Step 11

Add salt to taste and mix well.

Step 12

Remove the curry from heat and garnish with fresh cilantro leaves.

Step 13

Serve warm with whole-grain bread, brown rice, or quinoa for a heart-healthy meal.

Nutrition Facts

Serving size	1311.9 grams (1311.9g)

Amount per serving	% Daily Value*
Calories	430

Total Fat 22.20g	28%
Saturated Fat 7.30g	37%
Polyunsaturated Fat 0.20g
Cholesterol 0mg	0%
Sodium 120mg	5%
Total Carbohydrate 57.00g	21%
Dietary Fiber 12.70g	45%
Total Sugars 26.00g
Protein 9.70g	19%

Vitamin D 0IU	0%
Calcium 250mg	19%
Iron 7mg	39%
Potassium 1770mg	38%

*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: 42.8%

Protein: 8.3%

Carbs: 48.9%