Fugad or Foogath originated from the Portuguese word "refogado" meaning to saute in oil or butter and seasonings. Goans referring Fugad or Foogath to a vegetable dish cooked with coconut.
My mother frequently prepared this dish with breadfruit but today, I have used sicilian zucchini from our garden that is similar in look, texture and taste to a bottle gourd. A mildly spiced dish that can be prepared with various vegetables like kohlrabi, breadfruit, cabbage, red pumpkin, green beans, carrots, radish, potatoes or using a combination for e.g. carrots and peas. A quick, simple and healthy dish.
The vegetable is cooked in its own moisture on low heat with minimal spices and finished garnished with coconut. With fresh curry leaves from our plant and sicilian zucchini from our garden, this dish was bursting with freshness, nutritious and delicious. It can be enjoyed with roti or rice and dal.
Vegetables are low in calories including fats, rich in fibres, vitamins and minerals. The recommended daily intake of vegetables is at least 5 to 7 servings. Buy vegetables that are bright in colour and firm to the touch. Avoid the ones with spots, blemishes and fungal mold. Vegetables have a short shelf life so buy in small quantities and consume when they are fresh. Incorporating vegetables in your daily diet can help reduce the risk of various chronic diseases.
My mother frequently prepared this dish with breadfruit but today, I have used sicilian zucchini from our garden that is similar in look, texture and taste to a bottle gourd. A mildly spiced dish that can be prepared with various vegetables like kohlrabi, breadfruit, cabbage, red pumpkin, green beans, carrots, radish, potatoes or using a combination for e.g. carrots and peas. A quick, simple and healthy dish.
The vegetable is cooked in its own moisture on low heat with minimal spices and finished garnished with coconut. With fresh curry leaves from our plant and sicilian zucchini from our garden, this dish was bursting with freshness, nutritious and delicious. It can be enjoyed with roti or rice and dal.
Vegetables are low in calories including fats, rich in fibres, vitamins and minerals. The recommended daily intake of vegetables is at least 5 to 7 servings. Buy vegetables that are bright in colour and firm to the touch. Avoid the ones with spots, blemishes and fungal mold. Vegetables have a short shelf life so buy in small quantities and consume when they are fresh. Incorporating vegetables in your daily diet can help reduce the risk of various chronic diseases.
Fugad De Abóbora Branca (Savoury White Pumpkin With Coconut)
(Serves 6)
Ingredients:
1/2 kg bottle gourd (dudhi or lauki)
2 green chillies (slit)
1 onion (chopped)
1 sprig of curry leaves
1/2 teaspoon mustard seeds
1/4 teaspoon turmeric powder
1/4 cup fresh grated coconut
2 tablespoons oil
salt
Method:
Peel the bottle gourd, discard the seeds and cut into small pieces. Wash in a colander and keep aside.
Heat oil in a pan, add mustard seeds and curry leaves. When the seeds start to splutter, add onion and green chillies. Once the onion is translucent, add the turmeric powder, vegetable and salt. Lower the heat and let the vegetable cook in its own moisture. When almost done, stir in coconut.
Serve with roti or rice and dal.
Note:
(Serves 6)
Ingredients:
1/2 kg bottle gourd (dudhi or lauki)
2 green chillies (slit)
1 onion (chopped)
1 sprig of curry leaves
1/2 teaspoon mustard seeds
1/4 teaspoon turmeric powder
1/4 cup fresh grated coconut
2 tablespoons oil
salt
Method:
Peel the bottle gourd, discard the seeds and cut into small pieces. Wash in a colander and keep aside.
Heat oil in a pan, add mustard seeds and curry leaves. When the seeds start to splutter, add onion and green chillies. Once the onion is translucent, add the turmeric powder, vegetable and salt. Lower the heat and let the vegetable cook in its own moisture. When almost done, stir in coconut.
Serve with roti or rice and dal.
Note:
- Bottle gourd substituted with breadfruit (picture below).
