Creamy Melon Seed Ridge Gourd Curry

Best For



Serves 2

Time: 40 mins


  • 1/2 teaspoon cumin seeds
  • 4 cups chopped ridge gourd (turai)


  • 1/2 teaspoon finely chopped green chili
  • 1/4 teaspoon finely chopped ginger
  • 1/4 teaspoon turmeric powder

Other Ingredients

  • 2 tablespoons melon seeds, soaked
  • 2 tablespoons water
  • 1/2 cup small-chopped tomato
  • 1/2 cup thickly grated coconut
  • 3/4 teaspoon rock salt


  • 2 tablespoons chopped coriander

Soak in Advance

  • Soak 2 tablespoons of melon seeds for 6 hours.


  1. Heat a pot and dry roast the cumin seeds for a minute.
  2. Add the ridge gourd and all the spice ingredients, and stir for 2 minutes on medium flame. Cover and allow to cook for 7 minutes until soft, stirring regularly to prevent sticking.
  3. Meanwhile, place the melon seeds and water into a small blender and blend until smooth.
  4. Uncover the pot of ridge gourd and allow all the water to evaporate (will take approx 5 minutes).
  5. Add the paste and cook for 2 minutes while stirring.
  6. Switch off the stove and add tomato, coconut, and rock salt. Stir, and then cover for 10 minutes.
  7. Top with coriander and serve with Chapati.

Benefits of this recipe

  1. Rich in Nutrients: Ridge gourd is a low-calorie vegetable rich in fiber, vitamins (C, and K), and minerals (iron, and magnesium). Combined with coconut, it provides a nutritional boost.
  2. Digestive Aid: Cumin seeds, green chili, and ginger contribute to the digestive properties of the curry, promoting a healthy digestive system.
  3. Anti-Inflammatory: Turmeric powder, known for its active compound curcumin, possesses anti-inflammatory and antioxidant properties that may support overall health.
  4. Healthy Fats: Melon seeds are a good source of healthy fats, including omega-3 fatty acids, which are beneficial for heart health.
  5. Hydration and Detoxification: Soaking melon seeds may reduce antinutrients and enhance nutrient absorption. Ridge gourd’s high water content contributes to hydration, and cooking may help eliminate toxins.
  6. Low Sodium: Using rock salt instead of refined salt may help maintain electrolyte balance without excessive sodium intake.
  7. Flavorful Alternative: The creamy texture from blended melon seeds adds a unique richness to the curry, offering a flavorful alternative to traditional ridge gourd preparations.
  8. Balanced Meal: When served with chapati, this curry provides a balanced meal with carbohydrates, proteins, and healthy fats.
  9. Vegan and Plant-Based: This recipe is vegan-friendly, making it suitable for individuals following a plant-based diet.
  10. Easy Preparation: The straightforward method and readily available ingredients make it a convenient option for a quick and nutritious meal.

Remember that individual dietary needs and preferences vary, so it’s essential to consider personal health goals and adapt recipes accordingly.

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