International Cuisine

Healthy Pudalangai Poriyal: South Indian Snake Gourd Stir-Fry with Coconut

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Pudalangai Poriyal: A Traditional South Indian Delight

Pudalangai Poriyal, also known as Snake Gourd Stir-Fry, is a beloved dish from Kerala that brings together the freshness of snake gourd with the rich flavors of South Indian spices and grated coconut. This simple yet flavorful recipe is a fantastic addition to any meal, especially for those who seek diabetic-friendly options. It’s not just healthy but also packed with traditional flavors that make it an ideal accompaniment for rice and other Indian dishes. Whether you are looking to try something new or stick with a classic, this poriyal is sure to satisfy.

Cuisine: South Indian
Course: Lunch
Diet: Vegetarian

Ingredients

Ingredient Quantity
Snake gourd (Pudlangai) 2 medium-sized, chopped
Onion 1, finely chopped
Green chillies 4, finely chopped
Cumin powder 1 tsp
Turmeric powder 1/4 tsp
Oil As needed
Mustard seeds 1/2 tsp
Coconut (grated) 1/2 cup
Salt To taste
Curry leaves 8 leaves

Preparation Time

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes

Instructions

  1. Prep the Pudlangai
    Begin by thoroughly washing the snake gourd (Pudlangai). Slice it into medium-sized pieces, ensuring they are uniform for even cooking.

  2. Heat the Oil and Temper the Spices
    In a pan, heat a generous amount of oil. Once the oil is hot, add the mustard seeds and let them splutter, releasing their aromatic flavor into the oil.

  3. Add the Aromatics
    To the crackling mustard seeds, add the finely chopped curry leaves and green chillies. SautΓ© for about 20 seconds until the leaves are fragrant.

  4. Cook the Pudlangai
    Now, add the chopped snake gourd (Pudlangai) to the pan. Season with salt and turmeric powder. Mix everything well to ensure the spices coat the vegetable evenly. Cover the pan and cook the gourd for about 6 to 8 minutes, or until it softens and becomes tender.

  5. Finish with Coconut
    Once the snake gourd is cooked through, open the lid, add the grated coconut, and stir everything together. Allow the mixture to cook for another 2 minutes, allowing the coconut to blend with the spices.

  6. Serve and Enjoy
    Turn off the heat and serve your Pudlangai Poriyal hot. This dish pairs perfectly with Chow Chow Sambar, steamed rice, and a crispy papad for a wholesome and satisfying South Indian lunch.

Serving Suggestion

For a complete meal, serve the Pudlangai Poriyal alongside Chow Chow Sambar, Rice, and Papad. This combination not only satisfies your hunger but also brings a perfect balance of flavors to your plate, making it an excellent choice for lunch or a light dinner.

Nutritional Benefits

  • Diabetic-friendly: The high fiber content of the snake gourd helps regulate blood sugar levels, making this recipe a great option for diabetics.
  • Low in Calories: With a minimal amount of oil and the addition of nutritious coconut, this poriyal is a low-calorie, nutrient-packed dish.
  • Rich in Vitamins and Minerals: The use of curry leaves, green chillies, and mustard seeds offers a host of health benefits, including antioxidants and anti-inflammatory properties.

Final Thoughts

This Pudlangai Poriyal recipe offers a simple, authentic, and nutritious way to enjoy the goodness of snake gourd. It’s easy to prepare, full of flavor, and perfect for any vegetarian meal. Try it out and bring a taste of Kerala to your kitchen today!

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