Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split yellow mung dal | 120 g | Sweet, Astringent · Cooling |
 Ridge gourd, diced | 440 g | Sweet, Bitter · 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 ridge 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)
Ridge 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 Ridge Gourd Kootu
| Nutrient | Per 100g | Per Serving (1 serving (397g)) |
|---|---|---|
| Energy (Calories) | 52 kcal | 207 kcal |
| Protein | 2.3 g | 9.2 g |
| Total Carbohydrates | 6.7 g | 26.5 g |
| Dietary Fiber | 1.9 g | 7.6 g |
| Total Sugars | 1.3 g | 5.1 g |
| Total Fat | 2.1 g | 8.4 g |
| Calcium | 21.9 mg | 87.1 mg |
| Iron | 0.92 mg | 3.65 mg |
| Magnesium | 21.0 mg | 83.7 mg |
| Phosphorus | 42.1 mg | 167.4 mg |
| Potassium | 152 mg | 604 mg |
| Sodium | 127 mg | 506 mg |
| Zinc | 0.28 mg | 1.13 mg |
| Copper | 0.11 mg | 0.42 mg |
| Manganese | 0.13 mg | 0.52 mg |
| Selenium | 1.0 µg | 4.1 µg |
| Vitamin C | 3.8 mg | 15.2 mg |
| Vitamin A (RAE) | 0.8 µg | 3.3 µg |
| Vitamin E | 0.12 mg | 0.49 mg |
| Vitamin K | 2.4 µg | 9.4 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.26 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.32 mg | 1.26 mg |
| Vitamin B6 | 0.04 mg | 0.17 mg |
| Folate (DFE) | 50.0 µg | 199.0 µg |
| Choline | 7.9 mg | 31.6 mg |
