Vegetable Stew With Sprouts and Bottle Gourd

Vegetable Stew

In this age of globalization and greenhouse farming we often forget the importance of eating local and eating seasonally. A vegetable stew is however a versatile dish you can make with vegetables that are in season.

Let’s accept it, it is kind of tempting to be able to eat our favorite produce all year round, isn’t it? For example, each time I find myself picking up a cauliflower these days, I have to remind myself that growing up the only time I would get to eat them were winters. That said, I do ignore my “inner voice” sometimes and go ahead and pick broccoli’s fairer cousin (yes, I belong to the country obsessed with light skin, even in the 21st century India, being fair is still considered lovely 🙁 ; but that is a discussion for another day and another forum).

Coming back to eating seasonally, there are days when the heat is killing you so badly that all you want is a liquid diet (the virgin variety ;)). But liquids are not filling enough and with two hyperactive monkeys to keep up with, one does need a fair share of carbs and proteins. On one such day, this vegetable stew with sprouts and bottle gourd happened. Bottle gourd is such an underrated vegetable it makes me sad. It is packed with nutritional goodness just right for summer and so easy to whip up. Quite a light vegetable in itself, with some added lentils it makes for a more filling meal. Do give this recipe a chance for hot summer days and you are sure to return for a second helping. I paired it with a small portion of mint-mushroom pilau (another super easy recipe) and chilled buttermilk.

Sprouts-Bottle Gourd Stew


  • Bottle gourd(chopped) – 250 gm (or 2 cups)
  • Medium sized tomato- 1 (increase it to 2 if you would like a tangier flavor)
  • Green chili- 1
  • Whole fenugreek seeds- ½ teaspoon
  • Sprouted whole black gram and whole moong beans- ½ cup
  • Turmeric-1/2 teaspoon
  • Curry leaves- 8-10
  • Garlic (minced)- 4
  • Salt-1 teaspoon or to taste
  • Oil- 1 tablespoon


  1. Heat oil in a pressure cooker (or a deep skillet) and add whole fenugreek seeds and curry leaves. Make sure you reduce the flame as soon as the fenugreek seeds start to splutter as overheating imparts a bitter flavor to the seeds which impacts the overall taste of your dish
  2. Add minced garlic and stir for 2 minutes and add the bottle gourd, green chili, turmeric, sprouted lentils and salt. Pressure cook on high for 10 minutes or until the bitter gourd is soft and starts to leave water. If using a skillet, cover and cook for 20 minutes
  3. Turn off the heat and wait for the pressure cooker to release all the steam before opening. At this stage the stew appears very watery
  4. Turn on the heat and add chopped tomatoes and cook on medium-high for another 10 minutes till a relatively drier consistency is achieved
  5. Serve hot with steamed rice or mushroom-mint pilau


Calories (per serving)- 65
Nutrition- Water/Folates/Vitamin C/B3/B6/Calcium/Iron/Zinc/Manganese/Magnesium
It does wonders for your- Nerves/Gut/Skin/Sleep/Bones
This is “My 1pm/8pm Meal”


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