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Snake Gourd Curry
Curries • Sri Lanka
ගැන Snake Gourd Curry
Snake gourd in mild coconut gravy — home-kitchen standard.
How to Make Snake Gourd Curry (Traditional & Healthy Version)
Snake Gourd Curry, known locally as 'Pathola Curry', is a staple in Sri Lankan households, celebrated for its light, nourishing qualities and vibrant flavor. This vegan and vegetarian dish highlights the unique taste of snake gourd, a vegetable cherished across Sri Lanka for its versatility and health benefits. Traditionally, the curry is prepared with coconut milk, aromatic spices, and fresh herbs, creating a comforting meal that is both hearty and easy on the palate. Sri Lankan Snake Gourd Curry is perfect for those seeking authentic island cuisine. The subtle sweetness of coconut milk, coupled with the earthiness of turmeric and curry leaves, makes this dish a favorite during everyday meals and special occasions alike. Snake gourd is abundant in Sri Lanka, making this curry a popular choice among locals for breakfast or lunch, especially when served with rice or roti. Its mild flavors and soft texture appeal to all age groups, and it's often recommended for those seeking healthier meal options. If you're looking for a healthy, plant-based Sri Lankan curry, Snake Gourd Curry offers a delicious way to enjoy traditional flavors. It's naturally low in calories and fats, making it ideal for calorie-conscious eaters. The recipe is easy to follow and adaptable for various dietary needs, making it a must-try for anyone interested in Sri Lankan vegan cuisine.
Ingredients(for 1 bowl (approx. 250g) per serving)
- 2 cups Snake gourd (Pathola) (sliced thin)
- 1 cup Coconut milk (fresh or canned)
- 1 medium Onion (finely chopped)
- 2 Green chili (sliced)
- 2 cloves Garlic (crushed)
- 10 leaves Curry leaves (fresh (karapincha))
- 1/2 tsp Turmeric powder (for color and flavor)
- 1/2 tsp Mustard seeds (tempering)
- 1/2 tsp Salt (to taste)
- 1/4 tsp Black pepper (freshly ground) - optional
Instructions
- 1
Wash and slice the snake gourd thinly. Prepare onion, garlic, and green chilies.
5 minutes
Slice the snake gourd evenly for uniform cooking.
- 2
Heat a non-stick pan over medium heat. Add mustard seeds; let them pop. Add curry leaves, onion, garlic, and green chilies. Sauté until onions are translucent.
5 minutes
Do not burn the mustard seeds; it spoils the aroma.
- 3
Add the sliced snake gourd and turmeric powder. Mix well. Cook for 3-4 minutes until snake gourd starts to soften.
4 minutes
Stir frequently to avoid sticking.
- 4
Pour in coconut milk, add salt and black pepper. Stir gently. Bring to a gentle simmer.
3 minutes
Use light coconut milk for lower calories.
Why This Dish is Healthy
Snake Gourd Curry is packed with plant-based nutrients and healthy fats from coconut milk. It’s low in calories, free of animal products, and rich in antioxidants and fiber. Minimal oil is used, and the dish avoids processed ingredients, making it ideal for those seeking wholesome, balanced meals. The recipe is easily adaptable for various dietary needs, supporting sustainable and healthy eating habits.
Snake gourd is a nutrient-rich vegetable, providing dietary fiber, vitamin C, and antioxidants while being low in calories. Coconut milk adds healthy fats and minerals like potassium and magnesium. The use of turmeric and curry leaves enhances anti-inflammatory properties, and the dish is naturally vegan, gluten-free, and contains no cholesterol. This curry supports digestive health and is suitable for weight management, heart health, and diabetic diets.
Pro Tips
- 💡Tip 1: Choose fresh, firm snake gourd for best texture.
- 💡Tip 2: Use freshly pressed coconut milk for authentic flavor.
- 💡Tip 3: Adjust chili quantity to suit your heat preference.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or in the microwave. Avoid freezing as coconut milk may separate.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 85.0 kcal |
| Protein | 1.4 g |
| Carbohydrates | 9.2 g |
| Total Fat | 4.4 g |
| Fiber | 2.8 g |