Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split yellow mung dal | 120 g | Sweet, Astringent · Cooling |
 Ash gourd, diced | 440 g | Sweet · Cooling |
 Fresh coconut, grated | 55 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 1.5 g | Bitter, Pungent, Astringent · Heating |
 Coconut oil | 12 g | Sweet · Cooling |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the pulse and simmer it with turmeric until it begins to soften.
- Add the diced ash gourd and continue cooking until both pulse and vegetables are tender.
- Grind the coconut and cumin with a little cooking liquid to a coarse paste.
- Stir the coconut paste and salt into the pot; simmer gently for four minutes without reducing it heavily.
- Warm the coconut oil with curry leaves, fold this through the kootu, and rest covered before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian kootu tradition)
Ash Gourd Kootu is a mild vegetable-and-pulse preparation thickened with fresh coconut. Vata: serve soft with rice. Pitta: keep the cumin gentle and avoid chilies. Kapha: use less coconut and a smaller serving.
USDA Nutrition Facts for Ash Gourd Kootu
| Nutrient | Per 100g | Per Serving (1 serving (397g)) |
|---|---|---|
| Energy (Calories) | 50 kcal | 200 kcal |
| Protein | 2.1 g | 8.3 g |
| Total Carbohydrates | 6.3 g | 25.1 g |
| Dietary Fiber | 2.4 g | 9.6 g |
| Total Sugars | 0.7 g | 2.9 g |
| Total Fat | 2.1 g | 8.4 g |
| Calcium | 21.6 mg | 86.0 mg |
| Iron | 0.93 mg | 3.70 mg |
| Magnesium | 19.9 mg | 79.3 mg |
| Phosphorus | 38.5 mg | 153.1 mg |
| Potassium | 115 mg | 458 mg |
| Sodium | 157 mg | 625 mg |
| Zinc | 0.43 mg | 1.72 mg |
| Copper | 0.10 mg | 0.41 mg |
| Manganese | 0.12 mg | 0.48 mg |
| Selenium | 1.0 µg | 4.1 µg |
| Vitamin C | 4.1 mg | 16.3 mg |
| Vitamin A (RAE) | 0.8 µg | 3.3 µg |
| Vitamin E | 0.10 mg | 0.38 mg |
| Vitamin K | 2.2 µg | 8.6 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.25 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.32 mg | 1.26 mg |
| Vitamin B6 | 0.04 mg | 0.17 mg |
| Folate (DFE) | 49.5 µg | 196.8 µg |
| Choline | 7.9 mg | 31.6 mg |
