Nutrient-Rich Bottle Gourd Curry
Best For
Lunch
Dinner
INGREDIENTS
Vegetables
• 2½ cups chopped bottle gourd
• ½ cup water
Curry
• 2 tablespoons peanuts, roasted
• 1½ cups chopped tomatoes
• 2 teaspoons grated ginger
• 1 small green chili
• ½ teaspoon roasted cumin seeds
• 1½ teaspoons rock salt
Flavoring
• ¼ teaspoon mustard seeds
• 12-15 fresh curry leaves
Garnish
• 2 tablespoons chopped coriander
• 1 tablespoon roasted and crushed peanuts
Method
1. Place the bottle gourd and water in a pot, cover with a lid and cook on a medium flame for 15-18 minutes, until the gourd becomes soft.
2. Place all the curry ingredients in a blender and blend until smooth.
3. Take a pan and dry sauté the mustard seeds and fresh curry leaves for 3 minutes.
4. Once the bottle gourd becomes soft, switch off the flame. Add the curry mixture and sautéed flavoring to the pot. Cover with a lid and let the flavors infuse for another 5 minutes.
5. Pour the curry into a serving bowl and garnish with coriander and roasted and crushed peanuts.
6. Serve warm with chapati and green chutney.
Nutritional Value:
- Bottle gourd is low in calories and rich in dietary fiber, aiding digestion and promoting weight loss.
- Tomatoes provide vitamin C, potassium, and antioxidants, supporting heart health and immune function.
- Peanuts offer protein, healthy fats, and essential minerals like magnesium and zinc, benefiting muscle and bone health.
- Curry leaves are a good source of iron and vitamin A, promoting healthy vision and blood circulation.
- Ginger aids digestion, reduces inflammation, and boosts immunity.
- Green chili adds spice and contains capsaicin, known for its metabolism-boosting properties.
- Coriander is rich in antioxidants and may help lower blood sugar levels.
Benefits:
- Promotes Digestive Health: High fiber content from bottle gourd aids digestion and prevents constipation.
- Supports Heart Health: Tomatoes are rich in potassium, which helps regulate blood pressure and reduce the risk of heart disease.
- Boosts Immunity: Ginger and curry leaves contain compounds that strengthen the immune system and fight off infections.
- Enhances Bone Health: Peanuts provide magnesium and phosphorus, essential for maintaining strong bones.
- Weight Management: Low-calorie content of bottle gourd combined with protein from peanuts helps in weight loss and management.
- Anti-inflammatory Properties: Ginger and curry leaves possess anti-inflammatory properties, reducing inflammation in the body.
- Rich in Antioxidants: Tomatoes, coriander, and peanuts are rich in antioxidants that protect cells from damage caused by free radicals.
- Regulates Blood Sugar: Coriander may help lower blood sugar levels, making this dish suitable for those with diabetes.
- Improves Skin Health: Vitamin C from tomatoes promotes collagen production, enhancing skin elasticity and reducing signs of aging.
- Easy to Prepare: This recipe requires simple ingredients and minimal cooking time, making it a convenient option for busy days.