Sauteed Ridge Gourd
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5
3 reviews
Excellent
Sauteed Ridge Gourd
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A quick and easy spiced ridge gourd recipe from Goa India.
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Ingredients
- ½ cup red lentil aka Masoor dal
- 1 medium ridge gourd
- 1 medium onion
- 1 medium tomato
- 1 ½ Teaspoon ginger see Notes
- 1 ½ Teaspoon garlic see Notes
- 1 Tablespoon neutral cooking oil generic cooking oil
- 1 Teaspoon Turmeric ground
- ½ Teaspoon cayenne pepper ground
- 1 garam masala optional
- pinch black pepper ground
- pinch salt
- 1 cup stock
- ½ cup coconut fresh, raw freshly shredded
Instructions
- Keep lentils to soak in water.
- Peel the though corner parts of your ridge gourd. The soft green parts of the skin are left unpeeled.
- Cut vegetable into half lengthwise.
- Cut ridge gourd into dice.
- Chop onion and dice tomato.
- Heat up a pan with the oil and saute onion translucent. Stir in tomato and ginger garlic and cook a little soft.
- Increase heat setting and stir in ridge gourd peices. Stir cook for about 2 minutes over high heat.
- Decrease heat setting to medium. Stir in masoor dal lentils, turmeric powder, cayenne pepper, garam masala, black pepper, and salt.
- Pour stock over the vegetable and combine. Bring to a boil and reduce heat to a simmer.
- Simmer for about 15 minutes uncovered. Stir occasionally. Cook until soft or you are satisfied with the consistency.
- Garnish with shredded coconut and serve hot with fish curry rice or with other Indian thali dishes.
Notes
- Use either fresh ginger and garlic chopped fine with a ratio of (1:2) or use ginger garlic paste.
- Servings are just a rough estimate and depend on how you are intending to serve it. For a thali or Goan fish curry rice, you will only need a small quantity per person. You can serve it as a stand-alone dish for one serving too as a vegetarian main course meal.
Nutrition Information
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Calories
255kcal
(13%)
Carbohydrates
32g
(11%)
Protein
9g
(18%)
Fat
11g
(17%)
Saturated Fat
5g
(25%)
Sodium
359mg
(15%)
Potassium
505mg
(11%)
Fiber
11g
(44%)
Sugar
10g
(20%)
Vitamin A
647IU
(13%)
Vitamin C
10mg
(11%)
Calcium
29mg
(3%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 3servings
Amount Per Serving
Calories 255 kcal
% Daily Value*
| Calories | 255kcal | 13% |
| Carbohydrates | 32g | 11% |
| Protein | 9g | 18% |
| Fat | 11g | 17% |
| Saturated Fat | 5g | 25% |
| Sodium | 359mg | 15% |
| Potassium | 505mg | 11% |
| Fiber | 11g | 44% |
| Sugar | 10g | 20% |
| Vitamin A | 647IU | 13% |
| Vitamin C | 10mg | 11% |
| Calcium | 29mg | 3% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
3 reviews
Excellent
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