| Prep: 15 mins | Cook: 20 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 145 | 7g | 1g | 19g |
| sugars | fibre | protein | salt |
| 4g | 5g | 3g | 0.2g |
I cannot express how much I love the heartwarming Ivy Gourd Stir Fry. As someone who was born and raised in California, my recipes often reflect a blend of West-Coast freshness fused with my Gujarati roots and this dish is no different.
A Culinary Union
This Ivy Gourd Stir Fry serves as a testament to the harmonious blend of different cultures on a plate. The Californian influence manifests through the freshness of the vegetables, while the use of spices such as turmeric, cumin, and mustard seeds ties back to my Indian heritage. It echoes my household’s diverse meals, where Indian-American fusion is more the rule than the exception. It’s a reminiscence of how Faisal, my husband, and our two beautiful sons, enjoy this flavorful dish on a laid-back weekend.
The vibrant stir fry pairs perfectly with a bowl of fragrant Basmati rice or freshly baked Naan. The versatility of this dish is something that truly excites me. You can easily incorporate it in your meal rotations and even tweak it to your liking, similar to how I’ve adjusted it to feature the best of my two cultures.
Healthful and Flavorful
Beyond its rich cultural significance and relishing taste, this stir fry stands out on the front of health benefits. Ivy Gourd, also known as Tindora or Kundru, is a storehouse of a wealth of essential nutrients. It’s a good source of Vitamin A and C, possesses anti-inflammatory properties and may aid in blood sugar control. The additional array of spices not only contribute distinct flavor, but they offer their own health benefits. Turmeric, for instance, is famed for its antioxidant and anti-inflammatory properties, while cumin seeds are believed to aid in digestion. An article by Healthline provides an enlightening read about the benefits of some of these ingredients.
Furthermore, this recipe takes the ‘eating the rainbow’ philosophy to heart, making it a feast for the eyes and the palate. The lively hues of the ivy gourd, onion, and green chilies are not just visually beautiful but are also indicative of diverse nutrients. It proves that tasty food can indeed be healthful without compromising on flavor.
Pouring in love, time and a bit of spice, this recipe narrates my story, my family’s joys, and our shared iSomnath ture between cultures. Prepared in our kitchen, savored at our table, and now shared with you, I hope you love this Ivy Gourd Stir Fry as much as we do.
What You’ll Need
- 1.5 pounds of ivy gourd, washed and sliced
- 2 tablespoons of peanut oil
- 1 large onion, finely chopped
- 3 cloves of garlic, minced
- 1 tablespoon of grated ginger
- 2 green chilies, sliced
- 1/2 teaspoon of turmeric powder
- 1 teaspoon of cumin seeds
- 1 teaspoon of mustard seeds
- 1/2 teaspoon of chili powder
- Salt to taste
- 2 tablespoons of fresh chopped coriander leaves for garnish
Method
Step One
Begin by pre-heating a large frying pan over medium heat. Add in the 2 tablespoons of peanut oil, ensuring the base of the pan is evenly coated.
Step Two
Once the oil is hot, add in the cumin seeds and mustard seeds. Stir continuously and fry them until they start to splutter.
Step Three
Add in the finely chopped onions, minced garlic and grated ginger to the pan. Continue to sauté all the ingredients until the onions become soft and golden brown in color.
Step Four
At this point, introduce the sliced green chilies, turmeric powder, chili powder and salt to taste. Stir the mixture well, allowing all the flavors to meld together.
Step Five
Add the sliced ivy gourd to the pan. Stir fry it with the rest of the spices for about 10 minutes or until the ivy gourd becomes soft. Make sure to stir occasionally to prevent any sticking or burning.
Step Six
Once the ivy gourd is cooked thoroughly, turn off the heat. Sprinkle the fresh coriander leaves on top of the stir fry for garnish. Serve and enjoy your Ivy Gourd Stir Fry.
