Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Ash gourd, diced small | 620 g | Sweet · Cooling |
 Fresh coconut, grated | 45 g | Sweet · Cooling |
 Coconut oil | 14 g | Sweet · Cooling |
 Mustard seeds | 3 g | Pungent · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Turmeric | 1 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 70 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the ash gourd into small, even dice so the pieces steam quickly.
- Warm the coconut oil; let the mustard seeds pop, then add the curry leaves and turmeric.
- Add the vegetables, salt, and water; cover and steam over low heat until just tender.
- Remove the lid, fold in the grated coconut, and cook for two minutes without browning it.
- Take the pan off the heat while the vegetables retain their color and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian poriyal and thoran tradition)
Ash Gourd Poriyal follows the gently steamed vegetable-and-coconut style of southern India. Vata: serve warm and increase coconut slightly. Pitta: keep mustard modest and use the stated coconut. Kapha: reduce coconut and finish the vegetables fairly dry.
USDA Nutrition Facts for Ash Gourd Poriyal
| Nutrient | Per 100g | Per Serving (1 serving (190g)) |
|---|---|---|
| Energy (Calories) | 51 kcal | 97 kcal |
| Protein | 0.7 g | 1.3 g |
| Total Carbohydrates | 3.6 g | 6.9 g |
| Dietary Fiber | 3.0 g | 5.7 g |
| Total Sugars | 0.4 g | 0.7 g |
| Total Fat | 4.1 g | 7.8 g |
| Calcium | 21.3 mg | 40.5 mg |
| Iron | 0.58 mg | 1.11 mg |
| Magnesium | 12.1 mg | 22.9 mg |
| Phosphorus | 25.4 mg | 48.3 mg |
| Potassium | 33 mg | 63 mg |
| Sodium | 296 mg | 563 mg |
| Zinc | 0.59 mg | 1.12 mg |
| Copper | 0.05 mg | 0.10 mg |
| Manganese | 0.08 mg | 0.16 mg |
| Selenium | 1.6 µg | 3.0 µg |
| Vitamin C | 10.8 mg | 20.6 mg |
| Vitamin A (RAE) | 0.5 µg | 0.9 µg |
| Vitamin E | 0.12 mg | 0.22 mg |
| Vitamin K | 3.1 µg | 5.9 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.38 mg | 0.72 mg |
| Vitamin B6 | 0.03 mg | 0.06 mg |
| Folate (DFE) | 6.3 µg | 11.9 µg |
| Choline | 1.5 mg | 2.8 mg |
