Ridge Gourd

Ingredients:

• 1 medium sized Ridge gourd

• 50 grams of Moong dal

• 1-2 cup ration with water and rice

• Peel ridge gourd, with seeds taken out and cutten in cubes

• 1 teaspoon coconut oil

• 1/4 teaspoon mustard seeds

• 1/4 medium sized onion, chopped into cubes

• 1/4 teaspoon turmeric powder

• 1/4 teaspoon red chilli powder

• 1/4 teaspoon coriander powder

• 1/4 teaspoon cumin powder

• 1/2 inch ginger

• 1/2 teaspoon salt

• 1/4 glass of water

• 2 tablespoon shredded coconut

• Handful curry and coriander leaves

• 1/2 teaspoon lemon

• Basmati rice (2 year old aged)

Note:

Can be replaced with any desired vegetable

Instructions:

1. Wash Moong dal

2. Soak rice in water and place on stove top for 15-20 minutes

3. Separately, peel vegetables, take out seeds, and cut into cubes

4. Add coconut oil, mustard seeds, onion, vegetables, turmeric powder, red chilli powder, coriander powder, cumin powder, ginger, salt, water, onto pan and cover lid

5. Cook for 5-7 minutes

6. Place soaked dal and two shredded coconut onto pan

7. Cook for 5 minutes

8. Cut curry leaves and coriander leaves and place in pot

9. Squeeze lemon

10. Add desired amount of ghee and salt and serve lentil/vegetable stew on the rice

Srinivasan, Vidya. Peerkangai Kootu | Ridge Gourd Dal. 22 July 2020. Traditionally Modern Food, https://traditionallymodernfood.com/peerkangai-kootu-ridge-gourd-dal/. Accessed 19 Apr. 2024.

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Key facts:

• High in cellulose, a natural dietary fiber and water

  • Helps preserve a healthy digestive tracts

  • Provides relief from constipation, restoring normal bowel movement

  • Reduces swelling of lymph glands

• Contains flavonoids and phenolic compounds, which are various antioxidants

  • Allows harmful free radicals to be kept away from body cells

    • Radicals are unstable molecules that lead to aerobic stress, contributing to the development of chronic disease

  • Interaction between antioxidants and gut microbiota helps maintain homeostasis (on gut lining, which helps control inflammation)

    • Creates gut bacteria diversity

    • Increases bioactive metabolite production

  • Beneficial for people of lactose intolerance or sensitive to dairy products

    • Aids in the process to precent or relieve bloating

• 90% water content provides significant source of hydration, which can be used after physical activity to hydrate

• Beneficial alkaline environment

  • Helps maintain thin respiratory secretion, which allows for easier expulsion of mucus

• Anti-inflammatory properties help detoxify a possibly damaged liver

• Used in Ayurveda for anti-inflammatory properties and to relieve respiratory symptoms

• Minerals and Vitamins

  • Iron, magnesium, riboflavin, thiamine, potassium and zinc

  • Vitamin A and Vitamin C