Snake Gourd

Snake Gourd Overview

Snake gourd is a unique and nutritious vegetable with a distinct shape resembling a snake, hence its name. It is often used in Southeast Asian and Indian cuisines for its mild flavor and tender texture. Snake gourd is appreciated not only for its taste but also for its numerous health benefits.

Health Benefits of Snake Gourd 

1. Low in Calories: Ideal for weight management and low-calorie diets.
2. Rich in Fiber: Aids digestion, reduces constipation, and promotes gut health.
3. Detoxifying: Helps cleanse the body, especially liver and kidney health.
4. Vitamin A: Supports eye health and skin vitality.
5. Minerals: Contains magnesium, calcium, and iron, which contribute to overall health.
6. Anti-inflammatory: Has compounds that may help reduce inflammation.

Nutritional Value (per 100g of Snake Gourd)

• Calories: ~18 kcal
• Carbohydrates: 3.2g
• Protein: 0.5g
• Fiber: 0.8g
• Vitamin A: 120 IU
• Vitamin C: 5 mg
• Calcium: 26 mg
• Iron: 0.5 mg

How to Eat Snake Gourd

• Stir-fried: Quickly cook with spices or other vegetables.
• Stuffed: Hollow and fill with spices, cheese, or minced meat.
• In Soups and Stews: For added texture and mild flavor.
• Pickled: Preserved in vinegar or oil with spices.
• Boiled or Steamed: Keeps its texture soft and tender, ideal for salads or sides.

Full Detailed Recipe for Snake Gourd Stir-Fry

Ingredients

• Snake Gourd: 200g, chopped
• Coconut Oil: 1 tablespoon
• Mustard Seeds: ½ teaspoon
• Curry Leaves: 5-6 leaves
• Onion: 1 small, chopped
• Green Chili: 1, chopped
• Turmeric Powder: ¼ teaspoon
• Salt: To taste
• Grated Coconut: 2 tablespoons (optional)

Instructions

1. Prepare Gourd: Wash and chop the snake gourd into small pieces.
2. Heat Oil: In a skillet, add coconut oil over medium heat.
3. Sauté Spices: Add mustard seeds and curry leaves, and let them crackle.
4. Add Onion and Chili: Sauté until the onions become translucent.
5. Add Snake Gourd: Stir in the snake gourd, turmeric, and salt, then cover and cook for 5-7 minutes.
6. Add Coconut: Stir in grated coconut for extra flavor.
7. Serve: Serve as a side with rice or flatbread.

5 Indian Recipes with Snake Gourd

1. Stuffed Snake Gourd

   • Ingredients: Snake gourd, gram flour, turmeric, chili powder, garam masala, cumin, salt.
   • Instructions: Fill hollowed gourd with spiced gram flour, cook in a pan until tender.

2. Snake Gourd Kootu (Lentil Curry)

   • Ingredients: Snake gourd, split yellow moong dal, cumin, mustard seeds, coconut, curry leaves, salt.
   • Instructions: Cook dal, add snake gourd, and season with spices and grated coconut.

3. Snake Gourd Raita

   • Ingredients: Snake gourd, yogurt, cumin powder, salt, coriander leaves.
   • Instructions: Steam snake gourd, mix with yogurt and spices.

4. Snake Gourd Sabzi

   • Ingredients: Snake gourd, tomatoes, onion, green chili, turmeric, coriander powder, garam masala.
   • Instructions: Cook onion, tomato, and spices, then add snake gourd and cook until tender.

5. Snake Gourd Chutney

   • Ingredients: Snake gourd, coconut, green chilies, tamarind, salt.
   • Instructions: Blend ingredients into a paste for a refreshing chutney.

5 Non-Indian Recipes with Snake Gourd

1. Snake Gourd Stir-Fry with Garlic and Olive Oil

   • Ingredients: Snake gourd, olive oil, garlic, salt, black pepper.
   • Instructions: Sauté garlic, add snake gourd, cook until tender.

2. Snake Gourd and Quinoa Salad

   • Ingredients: Boiled snake gourd, cooked quinoa, cherry tomatoes, cucumber, lemon vinaigrette.
   • Instructions: Toss ingredients with dressing and serve chilled.

3. Snake Gourd Soup

   • Ingredients: Snake gourd, vegetable broth, garlic, onion, black pepper, salt.
   • Instructions: Boil all ingredients together, blend for a smooth soup.

4. Stuffed Snake Gourd with Cream Cheese and Herbs

   • Ingredients: Snake gourd, cream cheese, fresh basil, garlic, salt.
   • Instructions: Fill hollowed gourd with seasoned cream cheese, bake until tender.

5. Snake Gourd Tempura

   • Ingredients: Snake gourd, tempura batter, salt, oil for frying.
   • Instructions: Dip in batter and fry until crispy.

Snake Gourd is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!