Ridge Gourd Kootu Recipe
Ridge Gourd Kootu Or Stew Recipe
Ridge Gourd is rich in dietary fiber, vitamin C, riboflavin, zinc, thiamine, iron and magnesium. Low in saturated fat, cholesterol and calories. Helps to regulate weight. Have blood purifying properties. This vegetable is very tender which gets cooked in no time. Very versatile vegetable. This is on of the best way to include this vegetable in our regular diet.
Ridge Gourd kootu is super delicious rice side dish.
The other names of ridge gourd includes luffa, turiya, turai, beerakai, peere etc in different languages.
- 1-2 tender ridge gourd, medium sized, washed
- 1/2 cup toor dal or pigeon pea
- 2-3 teaspoons green gram
- 1/2 teaspoon fenugreek or methi seeds
- 1-2 ripe tomatoes, roughly chopped
- 1/2 teaspoon turmeric powder
- salt to taste
- 1 inch long piece of cinnamon
- 4-5 teaspoons split urad dal or black gram
- 1 teaspoon cumin seeds
- 1-2 guntur chili, to give spiceness
- 4-5 byadagi red chili, to give color
- 1/2 cup dry coconut
- 2-3 teaspoons coriander seeds
- 1 teaspoon tamarind, soaked and squeezed
- 1/2 teaspoon jaggery
- 1 teaspoon cooking oil, or you can use ghee
- 1/2 teaspoon mustard seeds
- 1-2 broken red chilies
- 2 teaspoons peanuts
- Wash and chop off the ends of ridge gourd, remove ridges. Chop them. Keep the tender seeds and discard the rest. Keep aside.
- Soak tamarind pulp in 1/2 cup of water for 10-15 minutes. Squeeze the tamarind juice and discard the pulp. ( or you can use store brought tamarind paste).
- In a pressure cooker take 1/2 cup of toor dal or pigeon pea, 2-3 teaspoons of green gram, 1/2 teaspoon methi or fenugreek seeds, wash everything properly.
- Add 1-2 cups of water, a pinch of turmeric powder, 1 teaspoon of salt, roughly chopped tomatoes and chopped ridge gourd. Close the lid and take 3-4 whistles. switch off the flame and let the pressure release by itself.
- Meanwhile, heat pan and add 1 inch long cinnamon and 4-5 teaspoons of split urad dal or black gram. Fry till urad dal turns light golden color and starts smelling nice.
- Add 1 teaspoon cumin seeds and let it splutter, add 1-2 guntur red chilies ( or any red chili to give spiciness) and 4-5 byadagi red chilies (or any red chili to give color), fry till crisp.
- Transfer it to the plate, to the same pan add 1/2 cup of dry coconut, and fry till light brown.
- Add 2-3 teaspoons of coriander seeds and fry till start smelling nice. Switch off the flame and let it cool down.
- After cooling down transfer them to the mixer jar and grind to fine powder without adding water. Keep aside.
- Transfer cooked lentils and vegetables to the vessel, peel the skin of tomatoes ( after boiling you can peel very easily), mash everything roughly using masher or end of ladle.
- Add tamarind paste and jaggery. Mix and cook for 3-4 minutes in low flame till smell of tamarind paste disappears.
- Add prepared ground powder, stir well. Allow to boil for 5 minutes in medium low flame and remove from flame.
- In a frying pan, heat oil, Splutter mustard seeds, add broken red chilies and 2-3 teaspoons of peanuts. Fry till golden. Add this seasoning to kootu.
- Serve hot with rice and ghee.
Method to prepare Ridge Gourd kootu with step by step pictures
- The term tamarind pulp I used here is dark brown brick or block which is available in Asian stores commonly. If you want to use tamarind paste in your dishes, you have to soak this pulp (brick) in water. After sometimes (10-15 minutes), it becomes little soft. Now you can squeeze (separate seeds if any) the tamarind paste and use in your dishes. What is left is fibers and membranes. Just discard them.
- Tamarind paste is available in some stores. You can use it directly in your dishes, no extraction is needed. Just measure and scoop out the required amount.
- Adjust the spice level according to your taste.
- You can replace toor dal with moong dal.
- You can first cook lentils, then cook ridge gourd and tomatoes separately. (by this ridge gourd retains its crunchiness). I cooked everything together to save time and I don't like crunchy ridge gourd in my kootu.
|Serving size: 1|
|Calories from Fat||90|
|% Daily Value *|
|Fat 10 g||15%|
|Saturated fat 2 g||10%|
|Carbohydrates 43 g||14%|
|Sugar 7 g|
|Fiber 15 g||60%|
|Protein 17 g||34%|
|Sodium 226 mg||9%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|