Nutrient-Rich Bottle Gourd Curry

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• 2½ cups chopped bottle gourd
• ½ cup water


• 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


• ¼ teaspoon mustard seeds
• 12-15 fresh curry leaves


• 2 tablespoons chopped coriander
• 1 tablespoon roasted and crushed peanuts


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.


  1. Promotes Digestive Health: High fiber content from bottle gourd aids digestion and prevents constipation.
  2. Supports Heart Health: Tomatoes are rich in potassium, which helps regulate blood pressure and reduce the risk of heart disease.
  3. Boosts Immunity: Ginger and curry leaves contain compounds that strengthen the immune system and fight off infections.
  4. Enhances Bone Health: Peanuts provide magnesium and phosphorus, essential for maintaining strong bones.
  5. Weight Management: Low-calorie content of bottle gourd combined with protein from peanuts helps in weight loss and management.
  6. Anti-inflammatory Properties: Ginger and curry leaves possess anti-inflammatory properties, reducing inflammation in the body.
  7. Rich in Antioxidants: Tomatoes, coriander, and peanuts are rich in antioxidants that protect cells from damage caused by free radicals.
  8. Regulates Blood Sugar: Coriander may help lower blood sugar levels, making this dish suitable for those with diabetes.
  9. Improves Skin Health: Vitamin C from tomatoes promotes collagen production, enhancing skin elasticity and reducing signs of aging.
  10. Easy to Prepare: This recipe requires simple ingredients and minimal cooking time, making it a convenient option for busy days.

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