Sometimes, we want something quite simple yet extremely comforting food. Try this winter melon curry. It is a classic curry that is simple to prepare and tastes great when served with rice!

Welcome to winter, a season when Asian grocery stores are brimming with winter melons (ash gourds), and I was inspired to try a popular winter melon curry. Winter melon curry is a rich, fragrant, and spicy coconut gravy made with curry powder. It is a delicious and perfect side dish for any meal!

I hope you also enjoy Chayote Curry,  Bitter Melon Potato Curry, and Spicy Jamaican Curry Potato

Winter melon cut in half on white background

What is Winter Melon?

Winter melon, sometimes known as ash gourd, is an Asian fruit used as a vegetable in Chinese and Indian cuisines. It is also called white gourd, wax gourd, winter gourd, and Christmas melon!

Winter melon is a member of the Cucurbitaceae, or gourd family, including melons, cucumbers, and zucchini. It looks like a huge watermelon, but it is dark green in color and oblong in shape. The fruit’s flesh and seeds are white, and they cannot be eaten raw, unlike most fruits. The mild flavor of winter melon is similar to cucumber & watermelon peel (the white part). It pairs well with sweeter fruits, such as watermelon, and vegetables, such as squash and other members of the gourd family. Read More.

 

Why is it known as Winter Melon?

This may be due to the fruit’s ability to store for several months. It can be saved for up to 4 months and enjoyed during the winter, even though it is grown in the summer and autumn. Additionally, young melon possesses fine hairs, which some compare to snow.

Nutritional Value and Health Benefits of Winter Melon

Winter melon is a nutrient-dense fruit. Vitamin B1, Vitamin B3, and Vitamin C are all present. It also contains various minerals like calcium, sodium, magnesium, iron, phosphorus, manganese, copper, zinc, selenium, and potassium. It has a water content of about 96%. 

For thousands of years, winter melon has been utilized in traditional Chinese and Ayurvedic medicine. It works as a diuretic, reducing swelling. It also helps in the treatment of kidney disease and hypertension. It’s a good way of losing weight. Additionally, it is beneficial for snakebites and mercury toxicity.

Other proven health benefits are listed below.

Flu and Cold Prevention

Vitamin C boosts the body’s immune system, preventing cold and flu viruses from infecting the body. In addition, the presence of Vitamin C in Winter melon reduces the risk of lung infection.

Reduce Stroke Risk

According to a study, those who consume an adequate amount of Vitamin C had a 42 percent lower risk of stroke. Vitamin C is abundant in winter melon, which helps to minimize stroke risk.

Prevents Migraines

Migraine can be relieved by vitamin B2. The consumption of Vitamin B2, which is also included in Winter melon, has been shown to lower the incidence of migraines, pain, and symptoms.

Eye Care

According to research, riboflavin deficiency is linked to eye disorders. Vitamin B2 prevents the spread of eye diseases such as keratoconus, cataracts, and glaucoma. The study found a link between riboflavin consumption and a reduction in eye problems.

Maintains Energy Level

Vitamin B2 is necessary for nerve, brain, digestive, and hormone function. Vitamin B2 deficiency causes incorrect digestion of protein, fat, and carbohydrate meals. So, it is necessary for the body’s repair and growth. In addition, it converts nutrients into energy, providing for a healthy metabolism.

Riboflavin also helps to keep the thyroid and adrenal glands working properly. A riboflavin shortage raises the risk of thyroid problems. It also relaxes the neurological system, relieves chronic tension, and balances hormones.

Digestive Health

Winter melon contains dietary fiber, which aids digestion.  It prevents digestive illnesses such as colon cancer, diverticulitis, and inflammatory bowel disease.

Heart Health

Soluble fiber helps the body absorb less cholesterol and fat. In addition, it gets rid of cholesterol-based bile. As a result, the body’s overall cholesterol stores are reduced.

Maintains Cognitive Function

Iron aids in the delivery of oxygen to the brain, which is beneficial to brain function. The brain consumes 20% of the body’s oxygen. Iron deficiency causes mental and memory issues. Iron deficiency in newborns and toddlers can lead to learning issues.

Winter melon curry ingredients on cutting board

How to Prepare Winter Melon Curry?

To make this delectable Winter Melon Curry, you’ll require the following ingredients:

Ingredients

  • 2 tablespoons coconut or avocado oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon ginger, grated
  • 2 sprigs of thyme
  • 1 tablespoon curry powder
  • 1/2 teaspoon ground cumin
  • 1 14 ounces can coconut milk
  • 2 pounds winter melon chopped ( see the method in Recipe Notes)
  • 2 cups vegetable broth, or 2 cups of water and 1 bouillon cubes
  • 1 green onion, chopped
  • 1/2 teaspoon salt, or to taste
  • 1/4 teaspoon ground cayenne pepper
ingredients of winter melon curry

Directions

  1. Heat oil in a large saucepan over medium-high heat. Add onion and cook until softened, about 2 minutes.
sauteed seasoning in saucepan
  1. Stir in garlic, ginger, thyme, curry powder, and cumin. Cook until fragrant, about 1 minute.
  2. Stir in the winter melon chunks to coat with the seasonings.
Winter melon curry cooking in a saucepan
  1. Add the coconut milk, vegetable broth and bring to a boil. Cover saucepan and reduce heat to simmer for about 30 minutes or until the sauce thickens to your desired consistency.
  2. Add green onion, salt, and pepper—season to taste. Serve hot.

Recipe Notes

How to Clean and cut Winter Melon?

  1. To begin, thoroughly rinse the winter melon. Following that, remove any waxy, powdery debris from its surface, as this will give an unpleasant sticky texture to your dish.
  2. After you’ve cleansed the melon, you’ll need to peel the fruit’s skin off. Then, remove the seeds as well as the soft flesh that surrounds them.
  3. Now you can cut winter melon in your desired shape.

 

Serving options

Serve it with dosa, chapati, rice, pita bread, crackers, or anything you like. It tastes delicious on its own. I just love to enjoy it alone with a spoon.

More Curry Recipes To Prepare

  1. Vegan Chickpea Curry
  2. Curry Pumpkin Soup
  3. Butternut Squash Chickpea Curry
  4. Kidney Bean Curry
  5. Coconut Lentil Curry

What’s your favorite way to eat winter melon curry? Leave a comment and tell me what you think!

winter melon curry recipe

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Categories

Nutrition

(Per serving)
  • Energy: 208 kcal / 869 kJ
  • Fat: 17.3 g
  • Protein: 2 g
  • Carbs: 11.9 g

Cook Time

  • Preparation: 10 min
  • Cooking: 30 min
  • Ready in: 40 min
  • For: 6 Servings

Ingredients

Instructions

  1. Heat oil in a large saucepan over medium-high heat. Add onion and cook until softened, about 2 minutes.
  2. Stir in garlic, ginger, thyme, curry powder, and cumin. Cook until fragrant, about 1 minute.
  3. Stir in the winter melon chunks to coat with the seasonings.
  4. Add the coconut milk, vegetable broth and bring to a boil. Cover saucepan and reduce heat to simmer for about 30 minutes or until the sauce thickens to your desired consistency.
  5. Add green onion, salt, and pepper—season to taste. Serve hot.
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.