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A simple and comforting bottle gourd curry from Andhra, cooked with a handful of spices. This light and healthy dish pairs perfectly with hot rice and a dollop of ghee, making for a wholesome everyday meal.
For 4 servings
Prepare the bottle gourd. Peel the skin, remove the seeds if they are tough, and chop the flesh into small, uniform 1/2-inch cubes. Finely chop the onion and slit the green chilies.
Heat oil in a kadai or a wide pan over medium heat. Once the oil is hot, add the mustard seeds and let them splutter for about 30 seconds.
Add the cumin seeds, urad dal, broken dried red chilies, and curry leaves to the pan. Sauté for about 30-45 seconds until the dal turns a light golden brown and the spices are fragrant.
Add the finely chopped onions and sauté for 3-4 minutes until they become soft and translucent. Then, add the ginger-garlic paste and slit green chilies, and cook for another minute until the raw aroma disappears.
Add the cubed bottle gourd to the pan, along with turmeric powder, red chili powder, and salt. Mix everything thoroughly to ensure the bottle gourd is evenly coated with the spices.
Pour in the water, stir well, and bring the mixture to a simmer. Cover the pan with a lid and reduce the heat to low-medium. Cook for 10-15 minutes, stirring occasionally, until the bottle gourd pieces are tender but still hold their shape.
Once the bottle gourd is cooked and most of the water has been absorbed, creating a semi-dry consistency, turn off the heat. Garnish with freshly chopped coriander leaves. Serve hot with steamed rice, roti, or chapati.
A simple and comforting bottle gourd curry from Andhra, cooked with a handful of spices. This light and healthy dish pairs perfectly with hot rice and a dollop of ghee, making for a wholesome everyday meal.
This andhra recipe takes 30 minutes to prepare and yields 4 servings. At 103.12 calories per serving with 1.44g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Add 1/4 cup of cooked chana dal (split chickpeas) or moong dal along with the bottle gourd for added protein and a heartier texture.
For a richer curry, add 2-3 tablespoons of coconut milk or regular milk in the last 2 minutes of cooking and simmer gently.
Incorporate one finely chopped medium tomato along with the onions to add a slight tanginess to the dish.
Garnish with a tablespoon of coarsely crushed roasted peanuts at the end for a delightful crunch and nutty flavor.
Bottle gourd consists of over 90% water, making this dish incredibly hydrating and effective in cooling the body, which is especially beneficial in warm climates.
Rich in both soluble and insoluble dietary fiber, bottle gourd helps prevent constipation, eases bloating, and supports a healthy digestive tract by promoting regular bowel movements.
This curry is very low in calories and fat while being high in fiber, which helps you feel full for longer. This makes it an excellent addition to any weight loss or healthy eating plan.
Being low in saturated fat and cholesterol, and containing essential minerals like potassium, this dish helps in maintaining healthy blood pressure levels and supports overall cardiovascular function.
Yes, Sorakaya Kura is a very healthy dish. Bottle gourd is low in calories, high in water content, and rich in dietary fiber, which aids digestion. This recipe uses minimal oil and wholesome spices, making it a nutritious choice for a daily meal.
A single serving of Sorakaya Kura (approximately 1 cup or 200g) contains around 85-100 calories, depending on the amount of oil used. It's a light and low-calorie dish.
Absolutely. For a Sattvic or Jain version, you can omit the onion and ginger-garlic paste. To enhance the flavor, add a pinch of asafoetida (hing) to the hot oil during the tempering step.
If a small piece of the raw bottle gourd tastes bitter, you must discard the entire vegetable. A bitter bottle gourd can contain toxic compounds and should not be consumed.
Leftover Sorakaya Kura can be stored in an airtight container in the refrigerator for up to 3 days. Reheat it gently on the stovetop or in the microwave before serving.
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