Low calorie Ridge gourd curry

Ridge gourd is low in calorie and with plenty of fibre. It has got high moisture content. It is very good for weight watchers and diabetics. Tender ridge gourd can be eaten raw and it tastes sweet.

During summer season ridge gourd tastes bitter. This bitterness is due to the presence of a compound called Cucurbitacin. In small quantity, Cucurbitacin gives flavour to the vegetable. During summer concentration of Cucurbitacin becomes high, hence the bitterness. Usually ridge gourd with deep ridges will not be bitter.

While buying ridge gourd select those that are tender and deep green in colour. It should be heavy and firm. Avoid the ones that have dark spots and blemishes. Ridges should not be brown. I prefer ridge gourd which are straight and not twisted. Usually twisted ones will have blemishes inside. If the ridge gourd is spongy and fibrous it is not fit for cooking.

 After washing it is better if we taste the vegetable by tasting small pieces here and there all along its length and then start peeling. This enables us to cut the portion which is bitter and use the rest.

In this recipe I have not used coconut or cashew for thickening agent. I am only using vegetables which are low in calories.

   
   

Ingredients

Ridge gourd  1kg      

Tomatoes  4

Onion  3

Turmeric powder ½ tsp

Chilli powder 1 tsp. or to taste

Coriander powder 1 tsp.

Cumin powder ½ tsp.

Garam masala powder ½ tsp.

Salt to taste

Oil 2 table spoon

Cumin seeds 1 tsp

Coriander leaves chopped 2 table spoon

Method

Wash, peel and dice ridge gourd in to small pieces. Cut onions and tomatoes in to small pieces.

Heat oil in a pan. Add cumin seeds. When it becomes aromatic and brown in colour, add onion and 

fry till they golden brown in colour. Now add tomato pieces and fry till they become soft. Add masala powders one by one and fry till the raw smell reduces. Since we have used less oil we cannot see the oil getting separated. 

Add ridge gourd pieces and a spoon of salt and mix well. Ridge gourd releases lot of water and hence there is no need to add extra water.

 Cover with a lid and cook over a low flame till the vegetable becomes soft. Take out 2 or 3 ladles full of the cooked vegetables and  allow it to cool. Grind it to a smooth paste and mix it with the rest of the vegetables in the pan. This gives body to the gravy. Add salt to taste.

 Garnish with chopped coriander leaves.