Sunday, September 7, 2014

Ridge gourd chutney

Simple and flavorful, this chutney is a perfect accompaniment to idlis, Dosa and steamed rice.

This is an unmodified recipe straight from my mum's kitchen. She makes the best Heerekai/Ridge gourd chutney and she usually serves it with hot steamed rice. For cold rainy day, what can be better than a plate of hot rice, Ridge gourd chutney and a dollop of ghee? She makes it spicy and aromatic. Every time I make this chutney, the aroma gives me nostalgic feeling, makes me miss my mum a lot.

There are numerous health benefits of Ridge gourd and I want to list a few.

Purifies Blood: Including Ridge gourd in your regular meals helps purify blood and cleanse the body out of toxins. It also boosts liver health and helps decrease the bad effects of alcohol consumption. Since it has properties of cleansing and purifying blood, it is also good for skin and prevents the skin from pimples and acne.

Reduces sugar levels: The insulin present in Ridge gourd (like Peptides and Alkaloids) helps reduce the blood sugar levels in our body. It also restricts the increase of blood insulin level and hence is good for diabetics.

Good for Eye sight: Ridge gourd contains Beta-carotene which is good for enhancing eye sight.

Antibiotic properties: Ridge gourd has anti-inflammatory and anti-biotic properties making it a part of home treatment for many skin and other body ailments.

Aids in weight loss: Ridge gourd is extremely low in saturated fats and helps reduce the concentration of cholesterol in the body. It offers high amount of vitamins and minerals. So it is a best choice if you are on a weight loss regime.

Yet another vegetable with countless health benefits but I will have to stop with only few. This Ridge gourd chutney recipe is easy and simple, yet very tasty. Please feel free to modify the recipe as per your taste.

Nutritional Information  (Approx) (per serving)
Energy  60 Calories
Fat 2 %
Carbohydrates 8 %
Dietary Fiber 1 %
Sodium 0.83 %
Vitamin A 7 %
Vitamin C 94 %
Calcium  1 %
Iron  4 %
Protein 1 Grams
Sugar 1 Grams

Ridge gourd/Heerekai 1 (big)
Cumin seeds/Jeera 2 heaping teaspoons 
Red chillies 2 or 3
Water 2 cups
Salt to taste
Tamarind/Tamarind paste 1 teaspoon
Coconut/copra                          2 tablespoons

To Temper
Coconut oil 2 teaspoons
Mustard seeds  teaspoons
Red chillies 2

* Boil water in a pot and add chopped Ridge gourd, Cumin seeds and Green chillies.
* Cook till the water is completely evaporated and ridge gourd is cooked completely.

* Grind the cooked mixture with coconut, tamarind and salt to a fine paste. Add water while grinding.
* Transfer the ground paste to a pot and bring it to boil. Remove from heat.
* Temper with hot oil, mustard seeds and red chillies. Serve hot with rice, rotis, dosa or Idlis.

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