Creamy Melon Seed Ridge Gourd Curry
Best For
Lunch
Dinner
Serves 2
Time: 40 mins
Ingredients
- 1/2 teaspoon cumin seeds
- 4 cups chopped ridge gourd (turai)
Spice
- 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
Topping
- 2 tablespoons chopped coriander
Soak in Advance
- Soak 2 tablespoons of melon seeds for 6 hours.
Method
- Heat a pot and dry roast the cumin seeds for a minute.
- 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.
- Meanwhile, place the melon seeds and water into a small blender and blend until smooth.
- Uncover the pot of ridge gourd and allow all the water to evaporate (will take approx 5 minutes).
- Add the paste and cook for 2 minutes while stirring.
- Switch off the stove and add tomato, coconut, and rock salt. Stir, and then cover for 10 minutes.
- Top with coriander and serve with Chapati.
Benefits of this recipe
- 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.
- Digestive Aid: Cumin seeds, green chili, and ginger contribute to the digestive properties of the curry, promoting a healthy digestive system.
- Anti-Inflammatory: Turmeric powder, known for its active compound curcumin, possesses anti-inflammatory and antioxidant properties that may support overall health.
- Healthy Fats: Melon seeds are a good source of healthy fats, including omega-3 fatty acids, which are beneficial for heart health.
- 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.
- Low Sodium: Using rock salt instead of refined salt may help maintain electrolyte balance without excessive sodium intake.
- 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.
- Balanced Meal: When served with chapati, this curry provides a balanced meal with carbohydrates, proteins, and healthy fats.
- Vegan and Plant-Based: This recipe is vegan-friendly, making it suitable for individuals following a plant-based diet.
- 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.
January 1, 2024
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