Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Ridge gourd, sliced | 600 g | Sweet, Bitter · Cooling |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 75 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the sliced ridge gourd into even pieces.
- Warm the ghee in a wide pan; bloom the cumin seeds and ginger, then add turmeric.
- Add the vegetables and coriander seeds; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian sabzi tradition)
Ridge Gourd Cumin Sabzi is a softly cooked, moderately seasoned vegetable dish. Vata: cook it fully and add a touch more ghee. Pitta: keep chilies absent and favor coriander. Kapha: reduce fat and leave the finish drier.
USDA Nutrition Facts for Ridge Gourd Cumin Sabzi
| Nutrient | Per 100g | Per Serving (1 serving (178g)) |
|---|---|---|
| Energy (Calories) | 44 kcal | 79 kcal |
| Protein | 1.2 g | 2.2 g |
| Total Carbohydrates | 4.5 g | 8.1 g |
| Dietary Fiber | 1.3 g | 2.3 g |
| Total Sugars | 1.7 g | 3.1 g |
| Total Fat | 2.9 g | 5.2 g |
| Calcium | 27.2 mg | 48.4 mg |
| Iron | 0.93 mg | 1.65 mg |
| Magnesium | 16.7 mg | 29.7 mg |
| Phosphorus | 33.2 mg | 59.1 mg |
| Potassium | 143 mg | 255 mg |
| Sodium | 222 mg | 395 mg |
| Zinc | 0.13 mg | 0.23 mg |
| Copper | 0.05 mg | 0.08 mg |
| Manganese | 0.16 mg | 0.29 mg |
| Selenium | 0.4 µg | 0.7 µg |
| Vitamin C | 10.3 mg | 18.4 mg |
| Vitamin A (RAE) | 21.6 µg | 38.4 µg |
| Vitamin E | 0.19 mg | 0.34 mg |
| Vitamin K | 0.9 µg | 1.6 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.08 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.38 mg | 0.68 mg |
| Vitamin B6 | 0.04 mg | 0.07 mg |
| Folate (DFE) | 6.1 µg | 10.8 µg |
| Choline | 1.0 mg | 1.9 mg |
