I didn’t quite enjoy this vegetable till I learned this recipe from my mother-in-law. Although she makes it with different masalas and its a bit more spicy, I simplified it for my convenience and to make it easy for others to prepare at home. It makes a great stew and curry. You will like it either way. You can increase the level of spice by adding more chili powder or adding some chopped green chili.
Per serving: 90 cals | 2.5 g fiber | 7 g fat | 15 mg vitamin C
Low calories, moderate fiber & vitamin C
Ingredients (4 servings)
1 lb (½ kg) Calabash (bottle gourd), peeled, diced to ½” pieces
1 tomato, diced to 1” pieces
½ onion, chopped*
4-5 curry leaves
1” ginger, chopped & mashed
1/8 tsp mustard seeds
1/8 tsp cumin seeds
1/8 tsp asafetida
1/8 tsp turmeric powder
¼ tsp red chili powder
2 tbsp oil
1 tsp sugar/ jaggery
* ½ US onion = 1 red onion in India
- This stew can be prepared in a steel pot or pressure cooker. Heat oil in a pressure pan/cooker/steel pot and add mustard seeds and let them crackle. Turn off the heat and then add cumin seeds and asafetida.
- Let it stand for a minute and then add the chopped onion and sauté till light brown on medium heat.
- Now add the bottle gourd, and dry powders and mix well. Cover the pot/pan and let the bottle gourd absorb the masalas for about 2-3 minutes on low heat. Later add the tomatoes and mashed ginger and mix well. Add 1 cup of water and pressure cook it for 3 minutes after the whistle (Indian pressure cooker) or after the pressure regulator rocks steadily (US pressure cooker). If you are cooking in a pot, cook on medium heat with lid on, till the gourd pieces are cooked. It may take around 10 minutes.
- Once the pressure is released, open and check on your dish. Add salt and sugar. Garnish with coriander leaves and serve with whole wheat toasted bread or warmed up whole- wheat naan/phulkas/ chapatis.