5.0 from 60 votes
Ash Gourd Recipe | Ash Gourd Thoran
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.
Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 3
Calories: 133 kcal
Course:
Side Dish
Cuisine:
Indian
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.
Cup of Yum
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
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
% 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.