Ash Gourd Recipe | Ash Gourd Thoran
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5.0
60 reviews
Excellent
Ash Gourd Recipe | Ash Gourd Thoran
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This Ash Gourd Recipe is a dish from the Kerala Cuisine called Ash Gourd Thoran. It is simply ash gourd cooked in coconut oil with onions, spices, herbs and finished with coconut.
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Ingredients
- 200 grams ash gourd (kumbalanga or white gourd or petha or winter melon) - peeled and chopped
- ⅓ cup finely chopped onions or 1 medium-sized onion
- 1 green chili - chopped finely or ½ teaspoon, chopped
- ½ teaspoon mustard seeds
- ½ teaspoon cumin seeds - optional
- ½ teaspoon turmeric powder
- 12 to 15 curry leaves
- ½ cup fresh grated coconut
- 1 to 1.5 tablespoons coconut oil
- salt as required
Instructions
- Rinse the ash gourd. Peel and later chop the ash gourd and keep them ready with the chopped onions and green chili. Remove the seeds from the ash gourd.
- In a pan, heat the coconut oil. Add the mustard seeds and when they pop add the cumin seeds.
- When the cumin seeds sizzle in the hot oil add the onions. Sauté the onions till transparent on medium-low heat.
- Add the curry leaves and green chilli. Sauté for a few seconds.
- Now add the ash gourd.
- Add the turmeric powder and saute for a minute.
- Cover the pan and let the ash gourd cook in its own juices. Do not add water as ash gourd has enough water in it. Cook for 7 to 8 minutes till the ash gourd is almost done. Then add the grated coconut.
- Mix the coconut well with the veggie. Add salt and cook covered for a couple of minutes.
- Serve ash gourd thoran as a side dish or with dal and rice or sambar and rice. You can also have this dish with chapati.
Notes
- Try to make this dish in coconut oil for the authentic flavor and taste. If you do not prefer coconut oil, then use any neutral flavored oil.
- Instead of green chilies, you can use dried red chillies or both. Remove the seeds from the dried red chillies.
- Make sure the white pumpkin is fresh and in season.
- While cooking, if the pumpkin starts sticking to the pan, add a splash of water. Mix well and continue to cook.
- Feel free to add less or more of the fresh grated coconut as needed. Frozen grated coconut can be added instead of fresh coconut.
- Scale the recipe to make for more servings.
Nutrition Information
Show Details
Calories
133kcal
(7%)
Carbohydrates
8g
(3%)
Protein
1g
(2%)
Fat
12g
(18%)
Saturated Fat
10g
(50%)
Polyunsaturated Fat
0.2g
Monounsaturated Fat
1g
Sodium
443mg
(18%)
Potassium
115mg
(3%)
Fiber
3g
(12%)
Sugar
3g
(6%)
Vitamin A
30IU
(1%)
Vitamin B1 (Thiamine)
0.1mg
Vitamin B2 (Riboflavin)
0.01mg
Vitamin B3 (Niacin)
8mg
Vitamin B6
0.04mg
Vitamin C
18mg
(20%)
Vitamin E
0.1mg
Vitamin K
0.2µg
Calcium
35mg
(4%)
Vitamin B9 (Folate)
88µg
Iron
1mg
(6%)
Magnesium
12mg
Phosphorus
48mg
Zinc
0.3mg
Nutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 133 kcal
% Daily Value*
| Calories | 133kcal | 7% |
| Carbohydrates | 8g | 3% |
| Protein | 1g | 2% |
| Fat | 12g | 18% |
| Saturated Fat | 10g | 50% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 443mg | 18% |
| Potassium | 115mg | 2% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 30IU | 1% |
| Vitamin B1 (Thiamine) | 0.1mg | |
| Vitamin B2 (Riboflavin) | 0.01mg | |
| Vitamin B3 (Niacin) | 8mg | |
| Vitamin B6 | 0.04mg | |
| Vitamin C | 18mg | 20% |
| Vitamin E | 0.1mg | |
| Vitamin K | 0.2µg | |
| Calcium | 35mg | 4% |
| Vitamin B9 (Folate) | 88µg | |
| Iron | 1mg | 6% |
| Magnesium | 12mg | 3% |
| Phosphorus | 48mg | |
| Zinc | 0.3mg |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
60 reviews
Excellent
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