Maintaining a healthy gut is vital for your overall well-being as it supports a balanced microbiome. Your gut is the starting point for good health, as many health issues originate there. To promote gut health, explore these nutritionist-approved recipes brought to you by Sova.
- Kashmiri Curd-Based Zucchini
Indulge in the Kashmiri flavors with this Curd-Based Zucchini dish that not only tantalizes your taste buds but also supports your gut health. Zucchini, rich in fiber and antioxidants, pairs perfectly with curd's probiotics, creating a wholesome meal that's both delicious and nourishing.
350 gms zucchini
Oil (for shallow frying the zucchini)
3 tablespoons oil
¼ teaspoon Hing / Asafoetida
1 cup Curd
2 teaspoons whole wheat flour
2 teaspoons Saunf / Fennel powder
1 teaspoon Turmeric powder
Salt to taste
Begin by cutting the zucchini into long pieces.
Heat oil in a frying pan and shallow fry the zucchini until they turn slightly brown from the sides. Remove them from the pan and set them aside.
In another pan, heat oil.
Whisk curd with whole wheat flour, saunf powder, and turmeric powder.
Add hing once the oil is hot.
Pour in the whisked curd.
Keep stirring until it comes to a boil.
Add a cup of water, salt, and fried zucchini.
Cook for 3-4 minutes.
- Mor Kuzhambu
Delve into the South Indian culinary heritage with Mor Kuzhambu, a dish that's as good for your gut as it is for your taste buds. This yogurt-based curry features pumpkin, a fiber-rich vegetable, and probiotic-rich yogurt, making it a nourishing choice recommended by nutritionists.
½ cup water (for soaking)
1½ cup pumpkin, chopped
½ cup water
Salt to taste
½ tsp turmeric powder / haldi
1 cup curd / yogurt (slightly sour)
2 tsp oil
1 tsp mustard seeds / rai
Pinch of asafoetida / hing
Soak the pumpkin in water and chop it into pieces.
Cook the pumpkin in water with salt and turmeric powder for 10 minutes.
Add the prepared coconut paste to the cooked pumpkin.
Gradually, add 1 cup of thick whisked curd while keeping the flame low.
Stir continuously until the curd combines well.
Simmer the mor kuzhambu on low heat until it turns frothy.
For the tempering, heat coconut oil and add mustard seeds, hing, and curry leaves. Let them splutter and pour the tempering over the mor kuzhambu.
Serve mor kuzhambu with hot steamed rice.
- Sindhi Curry
Explore the culinary world of Sindhi cuisine with this hearty Sindhi Curry. Packed with a medley of mixed vegetables and chickpea flour (besan), this dish is not only a flavorful delight but also a nutritious choice for your gut health. Chickpea flour is rich in fiber and protein, making this dish a recommended option by nutritionists for a balanced diet.
3 cups mixed vegetables (variety based on availability)
½ teaspoon salt
4 tablespoons vegetable oil
½ teaspoon asafoetida (hing)
10-12 curry leaves
½ cup chickpea flour (besan)
½ cup grated fresh tomatoes
6 cups boiling water
½ teaspoon turmeric powder
2 teaspoons salt (adjust to taste)
2 teaspoons tamarind paste
1 teaspoon crushed jaggery
1 tablespoon chopped fresh coriander leaves
Begin by preparing the vegetables. Place them in a pressure cooker with ½ cup of water and salt. Pressure cook for 2 whistles on high heat, then let the pressure release naturally.
Heat oil in a large skillet over medium-high heat.
Once the oil is hot, add asafoetida.
Reduce the heat to low and add chickpea flour incrementally, stirring continuously to prevent lumps.
Fry until the flour turns golden brown (2-3 minutes), stirring continuously.
Add tomatoes and cook for a minute.
Gradually add 6 cups of boiling water while stirring continuously to form a lump-free mixture.
Increase the heat to medium, stir in turmeric powder and salt, and cover the pan. Cook for 20-25 minutes until the chickpea flour is cooked and the kadhi thickens, stirring occasionally.
Add the cooked vegetables, tamarind paste, and jaggery. Mix well and cook for 4-5 minutes.
Garnish with chopped cilantro and serve hot.
- Drumstick Curry
Drumstick Curry offers a symphony of flavors and nutrition. Drumsticks, known for their rich vitamin and fiber content, take center stage in this dish, while the aromatic spices lend a delightful twist. Nutritionists recommend this dish as it combines taste and health in one satisfying meal.
1 inch ginger
4 to 5 drumsticks
¼ teaspoon turmeric powder
1 pinch asafoetida (hing)
1 to 1.5 cups water or add as required
2 tablespoons oil
Salt as required
2 tablespoons coriander leaves – chopped
Begin by rinsing the drumsticks thoroughly and chopping them into 3 to 4 inch long sticks.
Make a smooth curry paste without adding water using onions, tomatoes, and ginger.
Heat oil in a pan and add the ground curry paste.
Stir and add turmeric and asafoetida.
Sauté, stirring often until the oil leaves the sides of the masala.
Add the drumsticks and stir to coat them with the masala.
Pour water and season with salt. Cover and cook until the drumsticks are tender but not mushy.
Garnish the drumstick gravy with coriander leaves.
Serve drumstick curry with steamed rice.
- Fisherman’s Curry
Immerse yourself in the flavors of coastal cuisine with this Fisherman’s Curry. The combination of lemon, white fish, and aromatic spices not only tantalizes your palate but also provides a hearty dose of Omega-3 fatty acids and gut-friendly ingredients. Nutritionists recommend this dish for its rich seafood and spice blend.
Juice of 1 lemon
750g boneless, skinless firm white fish, cut into large pieces
1 tbsp vegetable oil
10 fresh curry leaves
2 onions, chopped
1 tbsp grated ginger
6 tomatoes, chopped
1 tsp turmeric
Stir the lemon juice and 1 tsp salt into the fish pieces and set them aside.
Heat the oil in a large pan, add the whole spices and curry leaves, and cook for 3-4 minutes.
Add the onions and fry until soft, then add the ginger.
Tip in the tomatoes and the remaining spices and cook, uncovered, on low heat for about 5-8 minutes, stirring frequently to prevent the spices from sticking.
Pour 150ml water into the pan, bring to a simmer, then add the fish.
Cover with a lid and cook for 5 minutes more.
Serve the curry with rice.