Watermelon Rind Curry / Tarbooz Ke Chilke Ki Subzi

                       

Watermelon Rind Curry or Tarbooz ke chilke ki subji  is a very healthy and delicious dish from the Indian state of Rajasthan. A simple and quick stir-fry using the discarded part of the watermelon fruit and some basic Indian spices. Watermelon Rind Curry is an onion-garlic free, vegan and gluten-free one-pot dish which is ready under 20 minutes and can be served as a side-dish with chapati, rice or quinoa. This recipe is a perfect example of  a zero waste cooking !

                       

Watermelon Rind and its Health Benefits: 

Most of us eat only the sweet juicy red flesh of the watermelon fruit, not knowing the fact that its rind is completely edible and very beneficial to our body in many ways. Watermelon rind is a tough , outer layer of the watermelon, typically green on the exterior, fading to a pale white inside. 95% of the Watermelon's nutritional value comes from its rind. Watermelon rind like the watermelon flesh is mostly made up of water. Watermelon rind is full of Vitamin C, A and B6. The watermelon rind is also a good source of Zinc and Potassium. The citrulline present in the watermelon rind also boost Immune system.

                       

Benefits of Consuming Watermelon Rind: Source

• Helps in regulating Blood Pressure
• Helps in Weight Loss
• Can treat Urinary Tract Infections
• Breaks down Kidney stones
• Has Anti-Inflammatory properties.
• Rich in dietary fiber

Ways to add Watermelon rind to our diet:

 

After knowing the health benefits of consuming watermelon rind, you must we looking for ways to add it to our daily diet. Here are some ways

• Use the rind in your breakfast smoothies with other veggies and fruits
• Make a refreshing salsa by tossing the rind with some chopped onions, tomatoes, herbs and spice powders.
• Add the rind to your salads.
• Make stir-fries like this one.
• Make chutney.
• Make jam and pickle with the rind.
• You may want to check out this recipe, in which my friend Renu uses even the hard green peel of the watermelon rind to make a curry. 

                        

What goes into my version of Watermelon Rind Curry ? The Ingredients:

This watermelon rind curry is a very simple yet flavorful stir-fry in which chopped watermelon rind is tossed with basic Indian spices and herbs. This healthy and delicious dish does not require any fancy ingredients. Let's have a look at the ingredients one by pone.

Watermelon Rind: Here, we will be using the left-over rind of watermelon fruit, after removing the tough green peel. Watermelon rind has a crisp texture, similar to cucumber. It holds up well to the heat and takes up the flavors of the spices very well.

Mustard and Cumin seeds: Like most of the Indian curries, this watermelon rind curry is oil tempered with Mustard and cumin seeds.

Spice Powders: I have used only turmeric powder and red chili powder in this stir-fry. Though you may use curry powder, sambar powder, garam masala or cumin-coriander powder to flavor the curry.

Oil: You may use any cooking oil or even ghee in this stir-fry. Very little oil is required for this stir-fry.

Coriander : Fresh coriander leaves add lots of flavor to this simple stir-fry.

Lemon juice / Amchur powder : a dash of amchur powder (raw mango powder) or a squeeze of lemon juice for a bit of tangy flavor.

Salt to taste:

                         

Video Recipe

Dietary Notes:

• Healthy
• Vegetarian side-dish
• Vegan
• Gluten-free
• Onion-Garlic free / Saatvik / Jain Recipe
• Quick and easy to make
• Kid Friendly
• Figure Friendly
• Environment Friendly
• Economical
• Zero Waste Recipe

Related Event: A to Z Recipe Challenge group with Alphabet "W"

This healthy and flavorful watermelon rind curry is featured in the A to Z recipe challenge group on Facebook where i post every month with a key ingredient having particular alphabet. Going by the alphabetical order, for the month of April, we had to cook a dish starting with Alphabet "W" I chose watermelon Rind as my key ingredient and this watermelon rind curry is my humble contribution towards the theme. This A-Z recipe challenge is very close to my heart and it is difficult to accept the fact that it is nearing towards its end with just a couple of ingredients left in the series. You may want to have a look at my other contributions in this series.

• Vermicelli Salad for Alphabet "V"
  
• Unsalted Peanut Cookies for Alphabet "U"
  
• Turmeric Root Chutney for Alphabet "T"
  
• Pearl Millet / Bajra Crackers with Sesame Seeds for Alphabet "S"
  
• Khao Pad / Vegetarian Thai Fried Rice for Alphabet "R"
  
• Mexican One-pot Quinoa for Alphabet "Q"
  
• Potato Cheese Sandwich for Alphabet " P"
  
• Bhindi Do Pyaza / Okra stir-fry with onions for alphabet "O"
  
• Baked Nigella seed Crackers for Alphabet "N"
  
• Kadai Mushroom for Alphabet "M"
  
• Lemon Crinkle Cookies for Alphabet "L"
  
• Minestrone Soup with Kidney Beans for Alphabet "M"
  
• Aliv Kheer / Garden Cress seeds Jaggery pudding for Alphabet "J"
• Ivy Gourd Stir-fry for Alphabet "I"
  
• Horse Gram Idli for Alphabet "H"
  
• Punjabi Kadhi Pakora / Gram Flour fritters in Yogurt Gravy for Alphabet "G"
  
• Ankurit Methichi Usal / Sprouted fenugreek Seed Stir-fry for Alphabet "F"
  
• Achari Baigan / Eggplant in Pickling Spices for Alphabet "E"
  
• Dates and Walnut Muffins for Alphabet  "D"
  
• Coconut Curry leaves Chutney for Alphabet "C"
  
• Broccoli Paneer Paratha for alphabet "B"
  

                                              

Preparation Time:5 minutes

Cooking Time: 15 minutes

Serves: 4

Ingredients:

• 4 cups watermelon rind (tough green skin removed), cut into 1/2 inch pieces
• 2 teaspoon oil
• 1/4 teaspoon mustard seeds
• 1/4 teaspoon cumin seeds
• 1/4 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1 teaspoon lemon juice/ 1/2 teaspoon amchur powder (raw mango powder)
• A small bunch of fresh coriander leaves, finely chopped for garnishing
• Salt to taste

Method:

1. Separate the green peel from the watermelon rind with a peeler or a knife. Chop the white part into 1/2 inch cubes.
2. Heat oil in a pan. add mustard seeds to it. Once the seeds splutter, add cumin seeds. Let the seeds crackle. Now add the chopped water melon rind. Season it with salt, turmeric powder and red chili powder. Give a good mix. Stir fry on medium flame for a minute or so. 
3. Cover cook the curry on low to medium flame until the watermelon rind is cooked. Takes around 8-10 minutes.
4. Add lemon juice or raw mango powder and garnish the curry with finely chopped fresh coriander leaves. 
5. Our healthy and delicious watermelon rind curry is ready to serve !

       

6. Serve the watermelon rind curry with chapati or rice. It makes a great pair with Quinoa as well.

                         

Recipe Notes:

• I have used only turmeric powder and red chili powder in this stir-fry. Though you may use curry powder, sambar powder, garam masala or cumin-coriander powder to flavor the curry.

• Lemon juice or amchur powder can be added for the tang.

• Oil or ghee may be used for tempering.

• This is a satvik version so i have not used onion and garlic in this stir-fry. You may try using it. Tastes equally good.

• Adjust the amount of red chili powder as per your spice tolerance.

Would love to hear from you !

I hope you would love trying out this healthy and delicious Watermelon Rind curry this Summer season. If you do so, feel free to share your feedback with use in the form of likes and comments in the section below this post.

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See you soon with yet another healthy and delicious creation from my Kitchen. Until then Stay safe and eat right !

 

Happy Cooking !

Happy Eating !

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