| Prep: 20 mins | Cook: 25 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 130 | 5g | 1.5g | 16g |
| sugars | fibre | protein | salt |
| 6g | 2g | 5g | 0.4g |
From the sunny valleys of California to your kitchen, I’m proud to share one of my favorites, the earthy and vivacious Ridged Gourd and Yogurt Curry. A harmony of health, aroma, and taste, it brings the best of both worlds – comforting warmth with mindful nutrition. If you’re looking for some tang in your dish or you’re seeking the next culinary adventure, this one’s a keeper.
Health Benefits and Balanced Flavors
This Ridged Gourd and Yogurt Curry is not just a burst of flavors—it boasts a plethora of health benefits too. Rich in dietary fiber, vitamin C and zinc, ridged gourd plays a fundamental role in boosting immunity and promoting digestion. The yogurt, on the other hand, ropes in probiotics improving gut health. Every ingredient adds a unique nutrition profile, uplifting health while ensuring great taste.
Blend of Comfort and Creature
Cooking comes alive when comfort meets creativity and this recipe does exactly that. It brings out the umami pleasure reminiscent of a classic Indian curry—a treat in every mouthful.
The blend of spices, the heat of green chillies, and the creamy yogurt subtly balancing it all out, play a symphony on the palette. Imagine the comfort of a home-cooked meal meeting the exotic flavors of a far-off land. Gastronomical fireworks!
What sets it apart though, is its versatility. Pair it with a serving of brown rice, a side of garlic naan, or just plain quinoa—it tastes divine with each. Or have it with a glass of California wine for a touch of locale on your dining table.
In essence, it’s a flavorful journey you embark on, right at home, one mouthful at a time.
This recipe is a testament to the fact that you don’t have to compromise on taste to eat healthily. So, put on your favorite tunes, roll up your sleeves and let’s get cooking!
What You’ll Need
- 2 large ridged gourds
- 2 cups of plain yogurt
- 1 large onion, finely chopped
- 3 cloves of garlic, finely chopped
- 1 inch piece of ginger, finely chopped
- 2 green chilies, slit lengthwise
- 1 teaspoon of turmeric powder
- 1 teaspoon of cumin seeds
- 1 teaspoon of mustard seeds
- 2 tablespoons of vegetable oil
- 1 pinch of asafoetida (optional)
- 2 sprigs of curry leaves
- Salt, to taste
- Chopped cilantro for garnish
Method
Step One
Begin by washing the ridged gourds thoroughly. Then, peel them and chop them into small pieces. Set these aside for now.
Step Two
Heat the vegetable oil in a large pan over medium heat. Once the oil is hot, add in the asafoetida (if you are using it), cumin seeds and mustard seeds. Cook these until they start to splatter.
Step Three
Next, add in the finely chopped onion to the pan, stirring it into the spices. Cook this until the onion turns a nice golden brown colour.
Step Four
Once the onion is ready, add in the finely chopped garlic, ginger and the slit green chilies to the pan. Stir these well and allow them to cook for a minute until the aroma becomes fragrant.
Step Five
Add in the chopped ridged gourds to the pan. Stir these into the mixture well, ensuring they get coated with all the spices. Add in the turmeric powder and salt as well, stirring everything together.
Step Six
Cover the pan and let the ridged gourds cook on a low heat for about 15 minutes. They should be tender but still retain some crunch.
Step Seven
Now, gently whisk the yogurt in a bowl until it is smooth. Lower the heat of the stove and slowly add in the yogurt to the pan, stirring it in to mix with the gourds.
Step Eight
Let the curry simmer for another five minutes, stirring occasionally to prevent the yogurt from curdling. Finally , add the curry leaves to the curry and mix well.
Step Nine
Turn off the heat and garnish the curry with the freshly chopped cilantro. Your Ridged Gourd and Yogurt Curry is now ready to serve and enjoy!
