Locally Grown Snake Gourd Overview
Snake Gourd, known scientifically as Trichosanthes cucumerina, is a long, slender vegetable with a unique, ridged appearance resembling a snake. It is commonly found in various parts of Asia and is highly regarded for its nutritional value and culinary versatility. Snake Gourd can be enjoyed in a variety of dishes and is especially popular in Indian cuisine.
Health Benefits of Snake Gourd
- Low in Calories: An excellent choice for weight management, as it is low in calories yet high in nutrients.
- Rich in Fiber: Promotes healthy digestion and helps regulate bowel movements.
- Hydrating: Composed of about 95% water, it helps keep the body hydrated.
- Packed with Nutrients: Contains vitamins A, C, and several B vitamins, along with minerals like calcium and iron.
- Supports Heart Health: The potassium content helps in managing blood pressure levels.
- Antioxidant Properties: Rich in antioxidants, which help combat oxidative stress and reduce inflammation.
How to Eat Snake Gourd
- Cooked Dishes: Often used in curries, stir-fries, and soups.
- Stuffed: Can be stuffed with spiced mixtures and baked or steamed.
- Raw: Thinly sliced and used in salads for added crunch and nutrition.
- Juiced: The juice can be consumed for its health benefits.
- Pickled: Can be pickled for a tangy side dish.
Nutritional Value (per 100 grams)
- Calories: 20
- Protein: 1 g
- Carbohydrates: 4.3 g
- Dietary Fiber: 1.5 g
- Fat: 0.2 g
- Vitamin A: 16% of the Daily Value (DV)
- Vitamin C: 13% of the DV
- Calcium: 5% of the DV
- Iron: 2% of the DV
Taste Profile
Snake Gourd has a mild and slightly bitter taste, which becomes sweeter when cooked. Its texture is crisp and crunchy when raw, becoming tender and soft when cooked, making it a delightful addition to various dishes.
Full Detailed Recipe: Snake Gourd Curry
Ingredients:
- Snake Gourd: 300 grams (sliced)
- Onion: 1 medium (chopped)
- Tomato: 1 medium (chopped)
- Green Chili: 2 (slit)
- Ginger-Garlic Paste: 1 teaspoon
- Turmeric Powder: 1/2 teaspoon
- Red Chili Powder: 1 teaspoon
- Garam Masala: 1/2 teaspoon
- Salt: to taste
- Oil: 2 tablespoons
- Fresh Coriander: for garnish
Instructions:
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Preparation: Slice the snake gourd and set aside. Chop the onion and tomato, and slit the green chilies.
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Heat Oil: In a pan, heat 2 tablespoons of oil over medium heat.
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Sauté Onions: Add the chopped onions and sauté until they become translucent.
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Add Ginger-Garlic: Add the ginger-garlic paste and green chilies, cooking for an additional minute until fragrant.
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Tomatoes and Spices: Stir in the chopped tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes are soft and mushy.
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Cook Snake Gourd: Add the sliced snake gourd to the pan. Mix well to coat with the spices. Cover and cook for 15-20 minutes on low heat, stirring occasionally until the gourd is tender.
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Finish with Garam Masala: Once cooked, sprinkle garam masala over the dish and mix gently.
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Garnish and Serve: Garnish with fresh coriander and serve hot with rice or chapati.
Indian Recipes with Snake Gourd
1. Snake Gourd Stir-Fry
Ingredients:
- Snake Gourd: 250 grams (sliced)
- Mustard Seeds: 1 teaspoon
- Curry Leaves: 10
- Green Chili: 1 (slit)
- Turmeric Powder: 1/2 teaspoon
- Salt: to taste
- Oil: 2 tablespoons
Instructions:
- Heat oil in a pan; add mustard seeds and let them splutter.
- Add curry leaves and green chili, sauté for a minute.
- Add sliced snake gourd, turmeric powder, and salt; mix well.
- Cover and cook on low heat for 10-15 minutes until tender.
2. Snake Gourd and Lentil Soup
Ingredients:
- Snake Gourd: 200 grams (chopped)
- Toor Dal (Pigeon Pea): 1/2 cup (washed)
- Onion: 1 medium (chopped)
- Tomato: 1 medium (chopped)
- Turmeric Powder: 1/2 teaspoon
- Salt: to taste
- Water: 4 cups
- Fresh Coriander: for garnish
Instructions:
- In a pot, combine chopped snake gourd, toor dal, chopped onion, chopped tomato, turmeric powder, and salt with water.
- Bring to a boil, then simmer until the dal and snake gourd are soft.
- Garnish with fresh coriander and serve hot.
3. Stuffed Snake Gourd
Ingredients:
- Snake Gourd: 2 medium
- Gram Flour: 1 cup
- Onion: 1 medium (finely chopped)
- Green Chili: 2 (finely chopped)
- Turmeric Powder: 1/2 teaspoon
- Red Chili Powder: 1 teaspoon
- Salt: to taste
- Oil: for frying
Instructions:
- Boil the snake gourd for 5 minutes; allow to cool and slice open lengthwise.
- In a bowl, mix gram flour, chopped onion, green chili, turmeric powder, red chili powder, and salt.
- Stuff the mixture into the snake gourd and seal.
- Heat oil in a pan and shallow fry until golden brown. Serve hot.
4. Snake Gourd Curry with Coconut
Ingredients:
- Snake Gourd: 300 grams (sliced)
- Onion: 1 medium (chopped)
- Coconut: 1/2 cup (grated)
- Green Chili: 2 (slit)
- Turmeric Powder: 1/2 teaspoon
- Mustard Seeds: 1 teaspoon
- Curry Leaves: 10
- Salt: to taste
- Oil: 2 tablespoons
Instructions:
- Heat oil in a pan; add mustard seeds and let them splutter.
- Add curry leaves, chopped onion, and green chili, sauté until onions are translucent.
- Add sliced snake gourd, turmeric powder, and salt; cook until tender.
- Add grated coconut and mix well. Serve hot.
5. Snake Gourd and Potato Stir-Fry
Ingredients:
- Snake Gourd: 200 grams (sliced)
- Potato: 1 medium (cubed)
- Onion: 1 medium (chopped)
- Green Chili: 1 (slit)
- Turmeric Powder: 1/2 teaspoon
- Salt: to taste
- Oil: 2 tablespoons
Instructions:
- Heat oil in a pan; add chopped onion and sauté until translucent.
- Add cubed potatoes and cook for 5 minutes.
- Add sliced snake gourd, green chili, turmeric powder, and salt; cover and cook until vegetables are tender.
Non-Indian Recipes with Snake Gourd
1. Snake Gourd Salad
Ingredients:
- Snake Gourd: 200 grams (thinly sliced)
- Cherry Tomatoes: 1 cup (halved)
- Cucumber: 1 medium (diced)
- Olive Oil: 2 tablespoons
- Lemon Juice: 1 tablespoon
- Salt and Pepper: to taste
Instructions:
- In a bowl, combine sliced snake gourd, cherry tomatoes, and cucumber.
- Drizzle with olive oil and lemon juice; season with salt and pepper. Toss and serve chilled.
2. Snake Gourd Fritters
Ingredients:
- Snake Gourd: 200 grams (sliced thin)
- Chickpea Flour: 1 cup
- Rice Flour: 1/2 cup
- Cumin Powder: 1 teaspoon
- Chili Powder: 1 teaspoon
- Salt: to taste
- Water: as needed
- Oil: for frying
Instructions:
- In a bowl, mix chickpea flour, rice flour, cumin powder, chili powder, and salt.
- Add water to form a batter. Dip snake gourd slices in the batter and fry in hot oil until golden brown. Serve with a dipping sauce.
3. Snake Gourd Stir-Fried Noodles
Ingredients:
- Snake Gourd: 150 grams (sliced)
- Noodles: 200 grams (cooked)
- Soy Sauce: 2 tablespoons
- Garlic: 2 cloves (minced)
- Bell Pepper: 1 (sliced)
- Olive Oil: 2 tablespoons
Instructions:
- Heat olive oil in a pan; add minced garlic and sauté.
- Add sliced snake gourd and bell pepper; stir-fry for 3-4 minutes.
- Add cooked noodles and soy sauce; toss and serve hot.
4. Snake Gourd Smoothie
Ingredients:
- Snake Gourd: 100 grams (peeled and chopped)
- Banana: 1
- Yogurt: 1 cup
- Honey: 1 tablespoon
- Ice Cubes: as needed
Instructions:
- In a blender, combine chopped snake gourd, banana, yogurt, and honey.
- Blend until smooth. Add ice cubes for a chilled smoothie.
5. Baked Snake Gourd
Ingredients:
- Snake Gourd: 2 medium (halved lengthwise)
- Olive Oil: 2 tablespoons
- Parmesan Cheese: 1/2 cup (grated)
- Breadcrumbs: 1/4 cup
- Salt and Pepper: to taste
Instructions:
- Preheat the oven to 180°C (350°F).
- Brush snake gourd halves with olive oil; season with salt and pepper.
- Sprinkle with breadcrumbs and Parmesan cheese.
- Bake for 20-25 minutes until golden and crispy.
Conclusion
Snake Gourd is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!