Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Bottle gourd, peeled and cut into cubes | 500 g | Sweet · Cooling |
 Mung beans, soaked and drained | 140 g | Sweet, Astringent · Cooling |
 Fresh coconut, finely grated | 60 g | Sweet · Cooling |
 Cumin seeds, ground fresh | 4 g | Pungent, Bitter · Heating |
 Black pepper, coarsely crushed | 3 g | Pungent · Heating |
 Ghee, for tempering | 14 g | Sweet · Cooling |
 Curry leaves, torn | 2 g | Bitter, Pungent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 800 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 800 ml (about 3 1/4 cups) freshly boiled water for Tamil Bottle Gourd Mung Kootu, reserving about 60 ml to correct the final consistency.
- For Tamil Bottle Gourd Mung Kootu, cover the mung beans with at least three times its volume of cool water and soak for 30 minutes; drain for 2 minutes before the first heated step.
- Boil the mung until it yields to gentle pressure. Maintain medium-low heat for 17–19 minutes, stirring every 3 minutes, until the pulses crush easily against the side of the pot.
- Introduce the bottle-gourd cubes and cook them until glassy. Maintain gentle medium heat for 9–11 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Stir in coconut ground with cumin and pepper, keeping enough broth for a soft, ladleable consistency. Keep the pan over low heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Warm the ghee with torn curry leaves, pour it over the kootu. Give the spices about 30 seconds before adding the larger pieces, then continue over steady low heat for 4–5 minutes, moving the pan often, until the raw aroma is gone.
- Cover briefly to hold the aroma. Keep the pot covered over low heat for 4–6 minutes; check once at the midpoint and continue until a thin knife slides through the largest piece without resistance.
- Rest Tamil Bottle Gourd Mung Kootu for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Bottle gourd and mung make a notably soft kootu with a mild pepper lift Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Tamil Bottle Gourd Mung Kootu
| Nutrient | Per 100g | Per Serving (1 serving (381g)) |
|---|---|---|
| Energy (Calories) | 60 kcal | 229 kcal |
| Protein | 2.6 g | 9.9 g |
| Total Carbohydrates | 7.7 g | 29.5 g |
| Dietary Fiber | 2.1 g | 8.0 g |
| Total Sugars | 0.9 g | 3.3 g |
| Total Fat | 2.4 g | 9.2 g |
| Calcium | 27.2 mg | 104.0 mg |
| Iron | 0.98 mg | 3.73 mg |
| Magnesium | 24.1 mg | 91.9 mg |
| Phosphorus | 44.1 mg | 168.2 mg |
| Potassium | 185 mg | 707 mg |
| Sodium | 107 mg | 408 mg |
| Zinc | 0.54 mg | 2.06 mg |
| Copper | 0.12 mg | 0.47 mg |
| Manganese | 0.15 mg | 0.57 mg |
| Selenium | 1.2 µg | 4.7 µg |
| Vitamin C | 3.9 mg | 14.9 mg |
| Vitamin A (RAE) | 8.6 µg | 32.9 µg |
| Vitamin E | 0.11 mg | 0.43 mg |
| Vitamin K | 2.3 µg | 8.6 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.27 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.12 mg |
| Niacin (Vitamin B3) | 0.35 mg | 1.33 mg |
| Vitamin B6 | 0.05 mg | 0.20 mg |
| Folate (DFE) | 60.3 µg | 230.4 µg |
| Choline | 9.8 mg | 37.3 mg |
