Sabzi of the Day - Homemade Ash Gourd Recipe: A Simple Way to Stay Cool
Packed with vital nutrients, essential vitamins and minerals, this veggie from the gourd family can be prepared into several delicious recipes.
Ash gourd, also called winter melon or white pumpkin, is a refreshing fruit native to Southern Asia. With 96% water content, it’s incredibly low in calories, fat, and carbs, yet rich in fiber and offers a small but valuable amount of vitamins and minerals.
In just 3.5 ounces (100 grams), you get only 13 calories, 3 grams of carbs, and 3 grams of fiber. It also provides a nice boost of Vitamin C (14% of your daily needs) and other nutrients like riboflavin, zinc, and small amounts of magnesium and copper.
Known for its antioxidants, particularly flavonoids and carotenes, ash gourd may help protect your body against conditions like type 2 diabetes and heart disease. Plus, its high water and fiber content support digestion and can help maintain a healthy weight. Some studies even suggest it could help prevent ulcers, reduce inflammation, and offer antimicrobial benefits, though more research is needed.
To enjoy the most of this amazing veggie, here are some quick, easy and unique recipes you can try at home.
Kumbalanga Parippu Curry (Ash Gourd Dal)
Kumbalanga (ash gourd) and parippu (lentils) cooked in a spiced coconut sauce is a traditional Kerala dal, typically served with rice or chapati for lunch or dinner.
Ingredients
Pressure Cook
⅔ cup toor dal, washed and soaked for 10 minutes
1 medium-sized tomato
1 garlic clove, minced
½ tsp turmeric powder
1 ½ cup water
salt to taste
For the Coconut Paste
½ cup grated coconut
6 to 8 mini shallots, peeled and chopped roughly
1 garlic clove, minced
1 tsp fennel seeds
1 tsp red chilli powder
water
For the curry
300 grams ash gourd
2 to 3 green chillies, slit
a few curry leaves torn
water
salt to taste
For Tempering
1 tbsp coconut oil
½ tsp mustard seeds
½ tsp cumin seeds
2 dried red chillies
a few curry leaves
Recipe
Soak toor dal and add it to a pressure cooker with garlic, turmeric powder, tomato (if using), salt, and enough water. Pressure cook for 10-15 minutes on medium flame until lentils are soft. Alternatively, cook the lentils in a pot until soft and mushy.
In a chutney maker, blend grated coconut, garlic, mini shallots, fennel seeds (or cumin), red chilli powder, and a little water to form a fine paste.
Once the pressure cooker cools and pressure is released, transfer the cooked lentils to a deep pot.
Heat the pot on low-medium flame, add chopped ash gourd, green chillies, curry leaves, enough water to cover the vegetable, and salt. Cook for 10 minutes until the ash gourd becomes tender and transparent.
Add the prepared coconut paste, adjust water and salt to taste. Bring to a boil and switch off the flame.
In a small pan, heat coconut oil, add mustard seeds and let them splutter. Then add cumin seeds (optional), dried red chillies, and curry leaves. Fry until crisp.
Pour this tempering into the curry and stir well.
Serve hot Kumbalanga Parippu Curry with rice, ari dosha, or chapati.
Kumbalanga Thoran (Ash Gourd Thoran)
Ash Gourd Thoran is a flavorful, dry dish from Kerala, South India. It's a vegan, gluten-free recipe that doesn't contain garlic.
Ingredients
200 grams ash gourd, peeled and chopped
⅓ cup finely chopped onions
1 green chili, chopped finely
½ tsp mustard seeds
½ tsp cumin seeds – optional
½ tsp turmeric powder
12 to 15 curry leaves
½ cup fresh grated coconut
1 to 1.5 tbsp coconut oil
salt to taste
Recipe
Rinse, peel, and chop the ash gourd. Remove the seeds and set aside with chopped onions and green chili.
Heat coconut oil in a pan, add mustard seeds, and wait for them to pop.
Once the mustard seeds pop, add cumin seeds and let them sizzle.
Add the chopped onions and sauté on medium-low heat until they turn transparent.
Add curry leaves and green chili, sautéing for a few seconds.
Add the chopped ash gourd, turmeric powder, and sauté for a minute.
Cover the pan and let the ash gourd cook in its own juices (do not add water).
Cook for 7-8 minutes until the ash gourd is tender, then add grated coconut.
Mix the coconut well with the ash gourd, add salt, and cook covered for a couple of minutes.
Serve ash gourd thoran as a side dish with dal, rice, or sambar, or enjoy with chapati. Enjoy!
Kuvalo Sasam (Konkan Style Ash Gourd Curry)
Ash Gourd/Kuvalo Sasam is a mild, coconut and tamarind-based curry from the Konkan region, seasoned with mustard seeds (sasam) for added flavor.
Ingredients
5 kg ash gourd, peeled and cubed
Salt to taste
3 tsp vegetable stock powder
2-3 tbsp powdered jaggery
1 golf size ball of tamarind
3 Kashmiri Chillies
4 long dried red chillies
5 curry leaves
½ tsp black mustard seeds
25 g fresh/ shredded coconut
3 tbsp coconut oil
3 dried long red chillies for seasoning
Recipe
Peel the ash gourd, remove seeds, and cut into bite-sized cubes.
In a deep saucepan, add the ash gourd and 250mL of water. Cook for 10 minutes.
Open the lid and add salt, stock powder, powdered jaggery. Stir gently and cook for another 2-4 minutes until tender but not mushy.
While cooking, soak tamarind in ¼-½ cup hot water for 15 minutes. Squeeze out pulp, discard seeds and fiber, and set aside.
For the masala paste:
Dry roast Kashmiri and dried red chilies in a small frypan for 1-2 minutes. Set aside.
Dry roast curry leaves for 2-3 minutes until they curl, then set aside.
Dry roast mustard seeds in the same pan until they pop, then set aside.
Blend the roasted chilies, curry leaves, coconut, and tamarind pulp into a smooth paste with ½ to ¾ cup water. Add the roasted mustard seeds and pulse briefly.
Add the paste to the cooked ash gourd. Wash the blender with 100-150mL water and add to the saucepan. Stir well and bring to a boil, cooking for 1-2 minutes.
For seasoning
Heat coconut oil in a small frypan. Add mustard seeds and let them splutter. Add red chilies and cook for a few seconds until deep red, then add curry leaves.
Immediately remove from heat and pour the seasoning into the curry. Close the lid and let it sit for 5 minutes.
Stir the curry and serve hot with steamed rice, papads, pickles, or with chapathi, naan, or paratha. Enjoy!
Ash Gourd Pulissery/ Onam Sadya (Ash Gourd and Yogurt Curry)
Pulissery is a traditional stew made with yogurt and a spiced coconut paste, commonly served as part of the Onam Sadya feast.
Ingredients
250 grams ash gourd, diced
½ tsp salt
¼ tsp turmeric
5 cups yogurt (sour)
½ cup coconut, grated
3- 4 green chillies
5 tsps cumin seeds
1 tsp rice flour
2 tsps coconut oil
½ tsp mustard seeds
2-3 dried red chillies
1 sprig curry leaves
¼ tsp fenugreek seeds
Recipe
In a pan, bring 2 cups of water to a boil, adding turmeric and salt.
Add diced ash gourd pieces to the boiling water and cook for 8-10 minutes until tender, ensuring the pieces retain their shape.
In a mixer jar, grind red chillies, coconut, cumin, and rice flour with 3-4 tbsp of water to form a smooth paste.
Transfer the paste to a bowl and whisk in yogurt until smooth.
Add the yogurt mixture to the cooked ash gourd and simmer on low heat. Avoid boiling vigorously.
In a small pan, heat oil and add mustard seeds. Once they splutter, add curry leaves, fenugreek seeds, and red chillies.
Once the fenugreek turns golden brown, pour the tempering over the pulissery and serve.
Serve with steam rice or chapati. Enjoy!
Ash Gourd Chutney
Ash Gourd chutney is a traditional South Indian side dish, featuring the mild flavor of ash gourd enhanced with spices for a delicious taste.
Ingredients
1 cup ash gourd, roughly chopped
2 inch ginger, roughly chopped
½ tomato, roughly chopped
4 green chilies
5 grams tamarind
2 tsp monk fruit sweetener
¼ tsp asafoetida powder (hing)
½ tsp turmeric powder
Salt to taste
1 tbsp cilantro, roughly chopped
4 curry leaves
1 tbsp olive oil
2 tsp mustard seeds
Recipe
Roughly chop ash melon/gourd, ginger, tomato, chilies, and cilantro. Set aside.
Heat a medium-sized pan on medium heat and add 1 tbsp olive oil.
Add the chopped ash melon/gourd, tomato, ginger, chilies, cilantro, and tamarind to the pan. Cook until the vegetables soften.
Add turmeric powder, asafoetida powder, monk fruit sweetener, and salt. Cook for a few more minutes, ensuring the vegetables are soft.
Turn off the heat and let the mixture cool for 5 minutes. Transfer to a blender and blend until smooth and creamy.
Heat the same pan again on medium heat, add 1 tsp olive oil, mustard seeds, and curry leaves. Cook until the mustard seeds start crackling (be cautious as they may pop).
Turn off the stove, and spoon the mustard seeds and curry leaves into the creamy chutney mixture.
Enjoy the chutney with keto dosa or keto naan.
So, eat ash gourd – it’s low in calories, high in hydration, and the perfect way to keep your body cool without turning into a cucumber!
