Arugula and Ridge Gourd Stew in Coconut Broth

This delicious stew has lots of greens such as arugula and other good for you ingredients such as ginger, turmeric, more veggies and tofu for a good dose of vegetarian protein. Served with a side of rice or quinoa this is healthy, delicious and a low caloric dish as you can get!


Greens are some of the healthiest vegetables we can eat and the best way to get more greens in every spoon full is to add them to soups, curries and stews. It’s amazing how many bags of greens you can use up when you toss them into any warm dish, they condense down to 1/4 their volume. I used 8-10 cups of arugula in this stew!  But you would never know looking at it.

Seriously, the best way to get our quota of greens in our diet is to add them to warm dishes, and in this stew lots of arugula adds a nice peppery edge.  Don’t have arugula? Add any variety of super greens such as mustard greens, turnip greens, spinach, or collard greens – you get the picture.



This stew is more of an Asian inspired dish with the goodness of ginger, garlic and a touch of turmeric. Add in coconut milk and tofu and what you end up with is an easy to make coconuty greens stew that is light and healthy.  Have it by itself or ladle it over steaming white rice for a light and comforting Sunday soup day.


Arugula and Ridge Gourd Stew in Coconut Broth
6 servings


  • 6 cups ridge gourd or any squash of your choice cut into cubes about 4 cups
  • 8-10 cups arugula
  • 5 cloves garlic chopped
  • 1/2 tsp ginger paste
  • 1 green chili seeds removed to keep it mild
  • 1/2 Turmeric powder
  • 1 can coconut milk
  • 1 block extra firm tofu cut into small chunks
  • 2 tbsp oil


  • In a large pot heat oil. Add garlic, green chili and ginger pate and fry in oil until fragrance of garlic is released about 10-15 seconds. Next add the ridge gourd and turmeric powder, salt and 1 cup water. Cook covered for 5-7 minutes until vegetables are cooked.
  • After 7 minutes add the arugula and wilt the leaves, this will take a couple of minutes. Once the greens have condensed down, add coconut milk, tofu and 1 cup more water. Cook covered for 5 minutes for the flavors to get absorbed into the tofu. Arugula and ridge gourd stew is ready.
  • Squeeze lemon juice and serve warm over quinoa or rice .


Cook’s Notes:  Not a fan of tofu? Try making this stew with fish or chicken instead. Let me know how it turns out!

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