Ridge Gourd Chutney

Ridge Gourd Chutney

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रिज गार्ड चटनी - हिन्दी में पढ़ें 

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South Indians often combine roasted dals with sautéed veggies to make delicious chutneys, which go very well with idlis, dosas, puris and just about any snack. To enjoy these chutneys the traditional way, mix them with steaming hot rice topped with a dash of til oil or ghee, and relish with roasted urad papads. Here is how to make Ridge Gourd Chutney in this fashion. You will love this method of including ridge gourd in your diet, and surely want to explore similar chutneys with other veggies too.

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Ridge Gourd Chutney recipe - How to make Ridge Gourd Chutney

Preparation Time:    Cooking Time:    Total Time:     Makes 0.75 cup
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  1. Heat 2 tsp of oil in a non-stick kadhai, add the ridge gourd peels and sauté on a medium flame for 2 minutes. Remove and keep aside.
  2. For the tempering, heat the remaining 1 tsp of oil in the same kadhai and add the mustard seeds.
  3. When the seeds crackle, add the chana dal, urad dal, asafoetida and red chillies and sauté on a medium flame for 2 minutes, while stirring continuously.
  4. Pour the tempering over the sautéed ridge gourd peels and mix well.
  5. Add the coriander, tamarind, coconut, salt and ¼ cup of water and blend in a mixer to a smooth paste. Store in an air-tight container and use as required.

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Nutrient values per cup
Energy421 cal
Protein8 g
Carbohydrates22.2 g
Fiber9.8 g
Fat33.4 g
Cholesterol0 mg
Vitamin A2526.2 mcg
Vitamin B10.1 mg
Vitamin B20.1 mg
Vitamin B31.1 mg
Vitamin C48.3 mg
Folic Acid37.4 mcg
Calcium98.5 mg
Iron2.3 mg
Magnesium0 mg
Phosphorus0 mg
Sodium35.1 mg
Potassium295.3 mg
Zinc0.9 mg

RECIPE SOURCE : South Indian RecipesBuy this cookbook

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Ridge Gourd Peel Chutney
 on 19 Aug 14 09:31 AM

Good way of including ridge gourd in your diet....u get all the nutrients from this vegetable and plus u don't get the taste...lovely! Superb recipe...