Nenua ki Bhujia
A simple, everyday Bihari-style stir-fry made with tender sponge gourd. The nenua is cooked with minimal spices, letting its natural sweetness shine through. Light, easy to digest, and ready in under 20 minutes, it pairs beautifully with dal and rice or soft rotis.
For 4 servings
- prep
Prep the sponge gourd.
1.Wash the nenua well and peel the skin lightly with a peeler.2.Chop into small, even cubes (roughly 1 cm). Set aside.TIPPick young, tender nenua with soft seeds. Older gourds with hard seeds won't taste as good. - temper · ~2 min
Make the tempering.
1.Heat oil in a kadhai or pan over medium heat.2.Add cumin seeds and let them crackle for 15 seconds.3.Add broken dried red chilies and chopped garlic. Sauté until garlic turns light golden.TIPKeep the heat medium — garlic burns quickly and turns bitter. - saute · ~10 min
Cook the nenua with spices.
1.Add the chopped nenua to the pan and stir well to coat with the tempering.2.Add turmeric powder, salt, and slit green chilies. Mix everything together.3.Cover the pan with a lid and cook on low heat for 8-10 minutes, stirring once halfway.TIPNenua releases its own water when cooking. Do not add extra water — let it cook in its own moisture for the best texture. - saute · ~3 min
Dry out any excess moisture.
1.Remove the lid. If any water remains, increase the heat to medium.2.Stir gently and cook for another 2-3 minutes until the bhujia looks dry and the nenua is soft and glossy. - garnish
Garnish with fresh coriander and serve hot.
1.Turn off the heat. Sprinkle chopped coriander leaves on top.2.Transfer to a serving bowl. Serve immediately with dal and rice or rotis.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Choose young, tender nenua (sponge gourd) where the skin yields easily to a thumbnail — older gourds turn bitter.
- 2Do not peel the sponge gourd too deeply; a thin scrape is enough to remove the tough outer layer while preserving the tender flesh.
- 3Resist adding any extra water — nenua releases significant moisture during cooking; let it steam in its own juices for the best texture.
- 4Cook covered on low heat for the full 8-10 minutes to allow the gourd to soften evenly without turning mushy.
- 5If the finished bhujia looks watery, uncover and cook on high heat for 2-3 minutes to dry it out to the perfect glossy, dry finish.
- 6For the best flavor, let the garlic turn just golden in the tempering — burnt garlic will ruin the delicate sweetness of the nenua.
Adapt it for your goals.
No-garlic / jain
Omit the garlic and use a pinch of asafoetida (hing) in the tempering instead. This keeps the dish Jain-friendly and adds a mild, oniony aroma that complements the cumin and chilies.
spicierSpicier
Add ¼ teaspoon of red chili powder along with the turmeric and salt, or increase the green chilies to 4. Perfect for those who like a fiery kick with their dal-rice.
protein boostProtein boost
Add one cup of cooked chana dal (split Bengal gram) or boiled peanuts along with the gourd. This turns the bhujia into a more substantial, protein-rich side dish.
with tomatoWith tomato
Add one small chopped tomato after the garlic turns golden, and cook until soft before adding the nenua. This adds a subtle tanginess that brightens the dish.
Why this is on our healthy list.
Low in Calories
Sponge gourd is extremely low in calories, making this stir-fry a guilt-free side dish that adds volume and hydration to your meal without weighing you down.
Naturally Hydrating
Nenua has a high water content, which helps keep the body hydrated and supports digestion, especially in hot climates or during summer months.
Rich in Dietary Fiber
The gourd provides a good amount of soluble and insoluble fiber, promoting healthy digestion and helping to maintain steady energy levels after eating.
Heart-Friendly Fats
Using only a small amount of oil (2 tsp) keeps the dish low in saturated fat, while cumin and garlic offer compounds that may support cardiovascular health.
Contains Key Antioxidants
Turmeric and green chilies add anti-inflammatory and antioxidant properties, helping protect cells from oxidative stress in a simple, everyday way.
Frequently asked questions
Nenua (sponge gourd or luffa) is a long, green summer vegetable with a mild, slightly sweet flavor. It is commonly sold in Indian grocery stores, farmer's markets in warmer regions, and sometimes in Asian supermarkets.
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