Before You Start
Medium
The two small green chillies provide the heat; use only one for a milder dish or omit them entirely for no heat.
Make it with no chilli
Omit the green chillies entirely; the dish will remain aromatic from the cumin seeds.
30 mins in total
30 mins hands-on (chopping and cooking).
Contains: Milk (dairy), Peanuts
Vegetarian · contains dairy. We check for milk, gluten, tree nuts, peanuts, mustard, sesame and celery. Always check your own labels, especially for asafoetida (hing), which often contains wheat.
Ingredients
Main Ingredients
Can't Find Something?
- 2 cup grated courgette instead of 2 cup grated bottle gourd. Courgette is widely available in the UK and shares a similar texture and mild flavour profile.
- ½ tsp sea salt instead of ½ tsp rock salt. Sea salt is a standard pantry staple that functions identically in this recipe.
Make It a Meal
Serve warm with two wholewheat rotis or a small bowl of steamed basmati rice.
Serve hot in a bowl, optionally paired with a side of curd or a fasting-friendly flatbread.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
Watch the Recipe
Key moments and transcriptStep by Step Instructions
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Roast and Crush
Dry roast the half cup of peanuts in a pan on medium heat until fragrant and slightly browned. Once cooled, coarsely crush them using a mortar and pestle or a pulse setting in a blender.
Done when: Peanuts should be golden brown and smell nutty; do not let them turn black or they will taste bitter.
10 mins hands-on
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Temper the Spices
Heat 1 tbsp ghee in the same kadai. Add 1 tsp cumin seeds and let them splutter, then add 2 chopped green chillies and sauté for 30 seconds.
Done when: Cumin seeds should sizzle and pop immediately upon hitting the hot ghee; if they do not, the ghee is not hot enough.
3 mins hands-on
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Cook the Bottle Gourd
Add 2 cups grated bottle gourd to the kadai. Sauté on medium heat for about 8-10 minutes until the bottle gourd softens and loses its raw moisture.
Done when: The bottle gourd should look translucent and soft, having released most of its water; avoid overcooking until it becomes a mushy paste.
12 mins hands-on
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Combine and Finish
Stir in 0.5 tsp rock salt and the crushed peanuts. Keep the heat on medium and cook for 2 minutes, stirring constantly until the peanuts are well-coated and the mixture looks slightly dry and fragrant, then garnish with 2 tbsp chopped fresh coriander.
Done when: The mixture should look slightly dry and hold together; if it is too wet, cook for an extra minute to evaporate the moisture.
5 mins hands-on
“Good food is a step towards a healthier, happier you.”
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Why It's Good for You
Bottle gourd (Lagenaria siceraria) is a versatile vegetable that is an excellent source of dietary fibre and contains essential minerals like potassium and calcium1. Its inclusion in a balanced diet supports general wellness as it is low in calories2,3. Peanuts are a nutrient-dense legume, providing plant-based protein and a heart-friendly combination of unsaturated fatty acids4,5. They are also a natural source of arginine, fibre, and magnesium, which contribute to a well-rounded nutritional profile5. Together, these ingredients create a meal that is both satisfying and simple to prepare. When making adjustments to your diet for specific health needs, it is recommended to plan these changes with your doctor or a registered dietitian.
Sources
5
- Sustainable utilization of bottle gourd by-products: A nutritional and functional perspectiveFAO
- Frontiers | Lagenaria siceraria fruit: A review of its phytochemistry, pharmacology, and promising traditional usesFrontiers, 2022
- Nutritional and Medicinal Potential of Bottle Gourd (Lageneria siceraria): A Mini Reviewexa.ai, 2021
- Peanuts as functional food: a review - PMCUS National Institutes of Health
- A randomized controlled trial to evaluate the effect of incorporating peanuts into an American Diabetes Association meal plan on the nutrient profile of the total diet and cardiometabolic parameters oUS National Institutes of Health, 2014
