Many people unfortunately don’t like the gourds. While bitter gourd or karela has a special place on the dislike list, it is not different for bottle gourd or lauki, and snake gourd, doesn’t even get a chance. Even if mother’s make them in the most delicious way, the hate is too strong to even the latter a chance, apart from the other gourds.
If the vegetable doesn’t motivate you, then maybe the health benefits can, as Mumbai health experts say snake gourds do a lot more good than you know for your body. Jinal Patel, dietitian with Zynova Shalby Hospital in Ghatkopar, shares, “Snake gourd is considered as a nutritious vegetable with a plethora of health benefits. It is loaded with vitamins A, C, and B, and minerals like magnesium, calcium, and iron. Moreover, it helps in improving digestion, managing blood sugar levels, and supporting heart health. It has a high water content that keeps the body hydrated and helps to battle the bulge. Snake gourd has cooling properties, which can help reduce body heat and support overall wellness, mainly during the hot weather.”
Health benefits of snake gourd
Patel says the light green gourd, which may often get pushed to the back of the refrigerator, has health benefits that are not available even in other gourds, and that should be more convincing than other aspect, especially because it doesn’t even have a bitter taste, and instead has a sweeter taste, when it is cooked the right way. Patel says, “Snake gourd may offer some unique benefits when compared to other gourds. It has stronger cooling properties and can be beneficial in lowering body heat. It`s also known for supporting respiratory health and helping to manage digestive problems. While all gourds are nutritious, snake gourd is known to have detoxifying properties and fever-reducing effects. Hence, make it a part of your daily diet, and you will surely notice the difference.”
So, how can one make use of snake gourd at home? Without complicating the process, Patel says it can be included in many simple and tasty dishes. She shares, “You can make snake gourd curry with coconut, a light sabzi with dal or peanuts, or add it to sambar. You can also try snake gourd soup with herbs, which is healthy and soothing.”
If you are still short of ideas, then Anshul Dhyani, executive chef at ITC Grand Central Mumbai, who believes in celebrating seasonal ingredients says many people avoid snake gourd due to its mild bitterness and unique texture but shares an easy snake gourd recipe to try. It is because he says if you think differently and the gourd can be included in a dish that will bring out its rich flavours. “Since snake gourd often gets overlooked because of its subtle bitterness and texture, we`ve created a dish that balances these with aromatic spices, fresh coconut, and a bright splash of lemon, that celebrates its natural flavour while making it inviting for everyone even those who usually shy away from it.”
Spiced Snake Gourd & Coconut Stir-Fry
Ingredients:
Snake gourd (peeled and thinly sliced) 300 gm
Fresh grated coconut 1/2 cup
Mustard seeds 1 tsp
Urad dal (split black gram) 1 tsp
Dry red chilies 2 nos
Curry leaves 10 leaves
Green chili (finely chopped) 1
Turmeric powder 1/4 tsp
Asafoetida (hing) a pinch
Salt to taste
Oil (mustard or vegetable oil) 2 tbsp
Fresh coriander leaves (chopped) 2 tbsp
Lemon juice 1 tbsp
Method:
1. Heat oil in a pan over medium heat. Add mustard seeds and allow them to crackle.
2. Add urad dal and dry red chilies; sauté until golden brown and fragrant.
3. Add curry leaves, green chili, and asafoetida; sauté for about 30 seconds.
4. Add sliced snake gourd along with turmeric powder; stir well. Cover and cook on low heat for 8–10 minutes until tender but still slightly crisp, stirring occasionally.
5. Season with salt, add grated coconut, and mix gently. Cook uncovered for an additional 2 minutes.
6. Remove from heat and garnish with chopped coriander leaves and a squeeze of fresh lemon juice for a refreshing finish.
7. Serve hot alongside steamed rice or Indian breads.