Bottle gourd is one of the least calorie vegetable, providing just 14 calories per 100 g. It is one of the vegetables recommended by the dieticians in weight-control programs.
Fresh gourds contain small quantities of folates, contain about 6 µg/100g (Provide just 1.5% of RDA). Folate helps reduce the incidence of neural tube defects in the newborns when taken by anticipant mothers during their early months of pregnancy.
Fresh calabash-gourd is a moderate source of vitamin-C (100 g of raw frit provides 10 mg or about 17% of RDA). Vitamin-C, one of the powerful natural antioxidants that helps human body scavenge deleterious free radicals one of the reasons for cancer development.
Calabash facilitates easy digestion and movement of food through the bowel until it is excreted from the body. Thus, it helps in relieving indigestion and constipation problems.
In addition, the vegetable is also a moderate source of thiamin, niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and minerals such as calcium, iron, zinc, potassium, manganese and magnesium.
Bottle gourd tender leaves and tendrils are also edible and indeed contain higher concentrations of vitamins and minerals than its fruit.
source: nutrition and you
Bottlegourd gravy is an excellent combination with hot steamed rice. Kongu folks are experts in trying various versions with bottlegourd. This is also one of the versions.
Ingredients:
bottlegourd one medium size
shallots one cup
redchillies three
mustard seeds one spoon
gingelly oil to temper one tablespoon
roasted and powdered coriander seeds one tablespoon
cumin seeds one spoon
pepper one spoon
curry leaves one or two spigs
fenugreek seeds roasted and powdered half pinch
shredded coconut half cup
garlic pulses two
asafoetida half pinch
bengal gram fried one teaspoon
tomato diced one
Procedure:
Wash and peel off the bottlegourd.
Chop the bottlegourd into cubes.
Grind the coconut grates, coriander seeds,
cumin seeds, pepper, garlic pulses, fried bengal gram and red chillies into a fine paste.
Heat the pan with gingelly oil and add mustard seeds.
Add shallots. and curryleaves.
Saute them for a while.
Add turmeric, asafoetida, bottlegourd cubes and saute a while.
Add fenugreed powder.
Then add tomato pieces.
Add coconut paste with required water.
Add salt required.
Allow to cook for ten to fifteen minutes.
Finally add coriander leaves.
Tasty bottlegourd gravy is ready to serve.
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