Sponge gourd curry / thoraa kirugarudhiya / Healthy curry

coconut milk

🥗Healthier: light coconut milk

💰Cheaper: milk + coconut extract

Light coconut milk reduces calories while maintaining flavor.

mustard seeds

🥗Healthier: cumin seeds

💰Cheaper: black sesame seeds

Cumin seeds offer a similar nutty flavor.

fresh cilantro

🥗Healthier: parsley

💰Cheaper: dried herbs

Parsley can mimic the fresh herb flavor at a lower cost.

red chili powder

🥗Healthier: paprika

💰Cheaper: cayenne pepper

Paprika provides color and mild flavor with less heat.

Peel sponge gourd and cut it into cubes of approx. 1".

Thinly slice onion and chop garlic cloves.

Grate coconut and extract 1/2 cup thick coconut milk and 2 cups thin coconut milk. I used the blender to extract more coconut milk.

Add sponge gourd pieces, sliced onion, chopped garlic cloves and water to your cooking pot. On medium heat cook till sponge gourd pieces are tender. Takes about 8-10 mins.

Add unripe mango, curry leaves, pandan leaves, salt to taste, tumeric powder and scotch bonnet chilli. Add thin coconut milk and cook 2-4 mins on medium heat.

Add fresh tuna. Cook 5-6 mins on low to medium heat.

Add thick coconut milk. Cook 1-2 mins and turn off the heat.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens