Diabetes-Friendly Recipes: Bottle Gourd and Mung Bean Curry
About Bottle Gourd and Mung Bean Curry
Why it is a diabetic-friendly food?
Bottle gourd is also known as "bottle squash." It contains 92% water and the remaining 8%% fiber. Hence, it is an easily digestible vegetable. It has a negligible amount of glucose and very few sugar compounds, which makes it a diabetic-friendly food. Including bottle gourd into your diet may help reduce blood sugar levels.
Mung beans are a good source of protein. They are a dietary plus because they have few carbohydrates. Bottle gourd and mung beans are a good combination. Both these ingredients cook fast. Moong dal dishes make you feel full, so they can help control body weight.
Making this curry is very easy and simple. All the ingredients used here are the ones available in any regular kitchen. Bottle gourd, moong dal (split mung bean), green chilies, grated coconut, curry leaves, mustard seeds, white lentil, oil, and salt are used to make this simple side dish.
- 1 big bowl bottle gourd, skin removed, diced
- 1 cup split de husked mung bean, moong dal
- 1 cup grated coconut
- a small piece jaggery, optional
- 3 green chilies, slit and cut lengthwise
- 2 tsp cooking oil
- 1/2 tsp mustard seeds
- 8 curry leaves
- 1/4 tsp white lentil, urad dal
- 1 tbsp coriander leaves, for garnishing
- salt to taste
- 2 pinches hing/asafetida
- a few drops lemon juice
- a pinch turmeric powder, optional, I added
Step-By-Step Instructions and Images for Making Bottle Gourd and Mung Bean Curry:
- Wash moong dal/split mung bean. Soak in water for 15 minutes. Strain it.
- Heat oil in a pan. Throw mustard seeds into it. Let them sizzle. Add curry leaves, white lentil, slit chilies, and two pinches of hing. Saute for 20 seconds.
- Add moong dal. Saute for a minute. Add 1 cup water and some salt. Cover the pan. Let it boil for 5 minutes. Keep the fire low.
- Add chopped bottle gourd and turmeric powder. Mix with moong dal. Add some more water if needed. Cover the pan. Stir it at intervals. Cook till bottle gourd and moong dal cook properly and become almost dry.
- Add jaggery powder(optional), grated coconut, and some more salt. Combine all the ingredients over low heat. Turn off the fire after a few seconds. Squeeze few drops of lemon juice. Throw chopped coriander leaves into the pan. Mix once.
- Bottle gourd and mung bean curry is ready to eat. Serve this side dish with roti, boiled rice, or pancakes. Enjoy!
Some Important Tips:
1. Moong dal(split mung bean) cooks fast. Be watchful while cooking. Don't make it mushy.
2. Add just enough water to cook the ingredients. Adding more water spoils the texture of the curry.
3. This is a mild spicy curry. You can eat 2-3 table spoons of this side dish just like a salad for good health. At times, don't worry about the main course.
4. Add a pinch of turmeric for health benefits.
Nutritional Information of Bottle Gourd and Mung bean Curry
|Serving size: 1|
|Calories from Fat||0|
|% Daily Value *|
|Fat 0 g|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 4 g||1%|
|Sugar 0 g|
|Fiber 1 g||4%|
|Protein 1 g||2%|
|Cholesterol 0 mg|
|Sodium 16 mg||1%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|