Sponge Gourd/Galka

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Overview

Sponge Gourd, which is also known as Vietnamese luffa or Egyptian Cucumber, is cultivated in various parts of South and Southeast Asian countries. In India, it is commonly referred to as Turai, which is a dull green, sponged green vegetable with white seeds. The sponge gourd grows in vine and is usually cylindrical in shape.

Nutritional Values

Sponge gourd is rich in fibres, vitamin A, B, & C and also loaded with some of the important minerals like zinc, iron, and magnesium in it.

Health Benefits

• Sponge gourd is fibrous and it promotes the digestive health and works very effectively.
• The presence of vitamins A, B & C intake will prevent eye ailments.
• It also enhances the cardiovascular system and prevents diabetes, muscle pains, arthritis, and gives you a healthy skin.

 
Recipes

Ingredient: 1 large sponge gourd, 1 small onion, ¼ tsp cumin and mustard seeds, 2 chillies, 5 to 6 curry leaves, pinch turmeric, 4 to 5 spoons oil, salt to taste

Cooking Steps: Take a pan and add oil, then chopped onions and chillies and sauté for a while. Then add curry leaves, galka, turmeric, salt and mix them well and close the lid for 10-15 minutes. Then mix it well and add some coriander leaves. This curry is perfect to be served with rice.

Ingredients: 1/2 tbsp poppy seeds, 5-6 curry leaves, 1/2 tbs chopped garlic, 1 cup chopped sponge gourd, 1/2 tbs turmeric powder, 1/4 tbs chilli powder, salt to taste

Cooking Steps: Take a pan and add 10 tbsps of oil. Let the oil heat and then add the poppy seeds, curry leaves and garlic and stir for a while. Add chopped galka, turmeric, salt and fry it on the medium to high flame for 20 minutes. Then add chilli powder and mix well. Serve with Roti.