Two Healthy Vegetable Curry Dishes from Sri Lankan Kitchens


Imagine remarkably-tasteful, smooth curries made of a beautiful variation of vegetables. Most Sri Lankan dishes, with an array of greens, vegetables, lentils and coconut milk, are ideal for vegetarians and vegans. Although it takes some time to get used to, curries contain many good nutrients and most of these dishes are appetizing, exotic and healthy, providing great care for the human body.

Fried Bitter Gourd Curry

Fried Bitter Gourd Recipes
Source: IndoBase

Most people don’t eat this wonderful vegetable, due to the bitterness it produces. However, many health benefits are attached to Bitter Gourd. Cooked Bitter Gourd stimulates the appetite, cleanses the liver and purifies the blood. It also helps regulate diabetes and lowers bad cholesterol. It is also believed to be good for controlling cancer cells.

Fried bitter gourd curry is a yummy dish.

Sliced bitter gourd, thinly sliced onions, ripe cubed tomatoes, chopped green chilies, lime juice, curry leaves, ground turmeric, Chili powder, curry powder, vinegar, sugar, salt and coconut milk are needed to make this tasty dish.

To prepare the dish, you wash and slice the bitter gourd into thin slices, heat oil in a pan and deep fry the bitter gourd slices until golden brown and crisp. Drain and set aside.

Heat 1 tsp of oil in a pan. When the oil is hot, fry the onion, green chilies, and curry leaves till the onion turns golden brown. Add turmeric, chili powder, and curry powder. Next, add the fried bitter gourd and vinegar. Stir gently. Next add the tomatoes, sugar and the coconut milk. Add salt to taste and it ready to be served with rice along with other matching curries.

Pumpkin Curry

Source: HealthyFood

Pumpkin is high in vitamins and minerals, and low in calories. It’s also a great source of beta-carotene. Pumpkin is laden with nutrients that can boost your immune system. It is high in carotenoids, and said to be a protection against certain cancers.

For the curry, you will need: one large pumpkin peeled and cut into chunks, 2 tablespoons of rice, 2 tablespoons of grated coconut, 1 tablespoon of vegetable oil, 1 large coarsely-chopped onion, 2 coarsely-chopped green chilies, a sprig of curry leaves, 1/2 tsp fenugreek seeds, 1/2 tsp turmeric powder, 1 tsp chili powder, 1 tsp curry powder, 1 piece of cinnamon, 2 cloves of crushed or chopped garlic, 1 cup of coconut milk, 1 tbsp of ground mustard seeds.

First, roast the rice and grated coconut in a pan till golden brown without letting it get burnt and set aside. Stir-fry the onions, green chilies, garlic, curry leaves, fenugreek, cinnamon, chili powder, curry powder and turmeric for a few minutes. Add the pumpkin pieces. Stir fry for a couple of minutes. Season with salt. Add a cup of water. Cover and cook for a few minutes.

Then, grind the rice & coconut mixture into a powder. Dissolve in coconut milk and add to the pumpkin. Add the ground mustard and cook a couple more minutes. Adjust salt to taste. Serve hot with rice.

Try out authentic Sri Lankan curries and dishes at Amaya Lake, one of our Dambulla hotels.