High Protein Bottle Gourd Curry

Elevate your meal prep with this wholesome and flavorful High Protein Bottle Gourd Curry, a perfect blend of nutrition and taste! This protein-packed curry combines tender cubes of bottle gourd (lauki) and hearty split chickpeas (chana dal) simmered in an aromatic blend of spices, including cumin, coriander, turmeric, and red chili powder. The luscious tomato-based gravy is enriched with the depth of ginger-garlic paste and a subtle hint of cumin seeds, creating a dish that's both comforting and nourishing. Ready in under an hour, this Indian-inspired recipe is a must-try for those seeking a healthy, plant-based meal high in protein. Serve it over steamed rice or pair with warm flatbreads for a satisfying and balanced dinner. Perfect for vegetarian diets, this one-pot curry promises a burst of flavor in every bite!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams bottle gourd (lauki)
• 100 grams split chickpeas (chana dal)
• 1 medium onion
• 2 medium tomatoes
• 1 tablespoon ginger-garlic paste
• 1 teaspoon coriander powder
• 0.5 teaspoon cumin powder
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 teaspoon salt
• 2 tablespoons oil
• 1 teaspoon cumin seeds
• 2 cups water
• 2 tablespoons fresh coriander leaves

Directions

Step 1

Rinse the split chickpeas thoroughly and soak them in water for at least 30 minutes. Drain and set aside.

Step 2

Peel the bottle gourd and cut it into small cubes.

Step 3

Chop the onion and tomatoes finely.

Step 4

Heat oil in a large pan over medium heat. Add cumin seeds and let them splutter.

Step 5

Add the chopped onions and sauté until they turn golden brown.

Step 6

Stir in the ginger-garlic paste and sauté for another 2 minutes until the raw smell is gone.

Step 7

Add the chopped tomatoes and cook until they become soft and mushy.

Step 8

Mix in the coriander powder, cumin powder, turmeric powder, and red chili powder. Stir well and cook for a couple of minutes.

Step 9

Add the soaked and drained split chickpeas to the pan, followed by the diced bottle gourd.

Step 10

Pour in water and add salt. Stir everything well.

Step 11

Cover the pan with a lid and let it cook on low heat for about 25-30 minutes or until the bottle gourd and chickpeas are tender.

Step 12

Check for seasoning and adjust salt if needed.

Step 13

Once cooked, garnish with fresh coriander leaves.

Step 14

Serve hot with rice or flatbread.

Nutrition Facts

Serving size	1536.4 grams (1536.4g)

Amount per serving	% Daily Value*
Calories	841

Total Fat 36.10g	46%
Saturated Fat 3.10g	16%
Polyunsaturated Fat 0.20g
Cholesterol 0mg	0%
Sodium 2444mg	106%
Total Carbohydrate 114.50g	42%
Dietary Fiber 24.40g	87%
Total Sugars 36.20g
Protein 27.90g	56%

Vitamin D 0IU	0%
Calcium 336mg	26%
Iron 10mg	58%
Potassium 2496mg	53%

*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: 36.3%

Protein: 12.5%

Carbs: 51.2%