| Prep: 15 mins | Cook: 25 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 260 | 20g | 3.5g | 16g |
| sugars | fibre | protein | salt |
| 3g | 2g | 8g | 0.7g |
There’s something blissfully gratifying about the fusion of tropical flavors and comforting textures, and this recipe for Ridged Gourd with Cashew Nuts truly embodies that sentiment. Growing up with deep-rooted Cuban and Spanish heritage, I’m naturally drawn to recipes that evoke the warmth of the sun, a touch of sea salt in the air, and vibrant, festive energy. This dish does just that.
Unveiling the Nutritional Treasure
Ridged gourd, also known as turai or luffa, isn’t just a humble vegetable; it’s a nutritional treasure trove. Packed with dietary fiber, it aids digestion and keeps you feeling satiated for longer. It’s also rich in vitamins C and A, both of which are essential for a healthy immune system and skin health. Adding cashew nuts to the mix not only provides a delightful crunch but also infuses the dish with healthy fats, proteins, and essential minerals like magnesium and zinc. Cashews are known for their heart-healthy fats, making this dish as beneficial for your heart as it is for your taste buds.
A Symphony of Spices
The symphony of spices used in this recipe — mustard seeds, cumin, turmeric, red chili powder, and ground coriander — transforms the dish into a flavorful experience that dances on your palate. The mustard seeds and cumin provide a robust foundation, while turmeric not only adds a beautiful golden hue but also brings anti-inflammatory properties to the table. The warmth of the ginger and garlic, interspersed with the heat from green chilies, ensures that every bite is bursting with dynamic flavors.
For those who love to experiment with dishes, Ridged Gourd with Cashew Nuts can be a wonderful accompaniment to steamed jasmine rice or flatbreads like naan or roti. It reminds me a bit of Spanish pisto or even a lighter take on Cuban sofrito, the blend of flavors marrying effortlessly with whatever you’re pairing it with.
If you’re looking to expand your plant-based recipe repertoire, this dish is both an exotic and easily adaptable addition. It’s ideal for a light yet fulfilling dinner and can even be served at gatherings as a unique side dish that’s sure to impress.
Whether you’re embracing a healthier lifestyle or simply looking to savor unique, heartwarming flavors, this recipe offers a delightful journey into the tropical ethos I hold dear. And the best part? Preparing it is a breeze, allowing me more time to indulge in other passions, like dancing to the rhythms that inspire my culinary creations.
What You’ll Need
- 3 medium ridged gourds (about 1.5 lbs)
- 1 cup raw cashew nuts
- 2 tablespoons vegetable oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 2 green chilies, chopped
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon ground coriander
- 1 teaspoon salt, or to taste
- 1/2 cup water
- 2 tablespoons chopped cilantro (optional, for garnish)
Method
Step One
Peel the ridged gourds and cut them into small cubes. Set aside.
Step Two
In a large pan, heat the vegetable oil over medium heat. Add the mustard seeds and cumin seeds, allowing them to sizzle and pop.
Step Three
Add the chopped onion to the pan and sauté until golden brown. Add the minced garlic, grated ginger, and chopped green chilies. Cook for another couple of minutes until fragrant.
Step Four
Stir in the turmeric powder, red chili powder, and ground coriander. Mix well to combine the spices with the onion mixture.
Step Five
Add the cubed ridged gourds to the pan and mix thoroughly with the spice mixture. Cook for 5-7 minutes, stirring occasionally.
Step Six
Pour in the raw cashew nuts and continue to cook for another 2-3 minutes, letting the cashews lightly brown.
Step Seven
Add the salt and water to the pan. Stir well, then cover and cook for about 10 minutes, or until the ridged gourd is tender.
Step Eight
Remove the lid and cook for an additional 2-3 minutes to let any excess water evaporate. Adjust seasoning if necessary.
Step Nine
Garnish with chopped cilantro, if desired, and serve hot.
