Name: Ash-Gourd & Moong Kootu
Yield: 4 servings
Ingredients: Moong dal, yellow split — ⅓ cup (60 g); Ash gourd (petha) — 2½ cups cubed (350 g); Water — 2 cups (450 ml); Turmeric powder — ⅛ tsp (0.5 g); Coconut, fresh grated — ⅓ cup (40 g); Cumin (jeera) — ¼ tsp (1 g); Black pepper — ¼ tsp (0.5 g); Coconut oil — 1½ tsp (8 g); Mustard seeds — ¼ tsp (1 g); Urad dal, split — ½ tsp (3 g); Curry leaves — 8 (1 g); Rock salt (sendha namak) — ¾ tsp (3.5 g)

Method

How to cook it

Step 1: Cook moong with turmeric until soft but whole.
Step 2: Cook ash gourd separately in a little water until translucent.
Step 3: Grind coconut, cumin and pepper; combine all; simmer 5 minutes with salt.
Step 4: Temper oil, mustard, urad and curry leaves.

Nutrition

Per serving, estimated

121kcal

Energy

4.6g

Protein

5.7g

Fat

13.3g

Carbohydrate

5.1g

Fibre

0.9g

Salt

Where the energy comes from

Protein and carbohydrate × 4 kcal/g, fat × 9 kcal/g

Estimated from IFCT 2017 / USDA composition tables; not for clinical use.

Also good this season

Vol I · Mar 1

March

Jau (Barley)–Moong Savoury Porridge

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Pitta
Kapha

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Vol I · Mar 2

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Lauki–Chana Dal

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162 kcal7.1 g proteinSoft

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Vol I · Mar 3

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Karela with Jaggery & Fennel (Soft)

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97 kcal1.5 g proteinSoft

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Vol I · Mar 4

March

Holi Thandai (warm or room temperature)

Evening · DrinkSpring–summer

Vata
Pitta
Kapha

224 kcal8.6 g proteinSmooth liquid

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Ash-Gourd & Moong Kootu

What you need

How to cook it

Per serving, estimated

Where the energy comes from

Variations & further ideas

More from Sabzis & Curries

Avial (Mixed Vegetables in Coconut–Curd)

Shukto (Bengali Bitter–Sweet Medley, Light)

Light Steamed Undhiyu

Steamed Lauki Kofta in Light Gravy

Also good this season

Jau (Barley)–Moong Savoury Porridge

Lauki–Chana Dal

Karela with Jaggery & Fennel (Soft)

Holi Thandai (warm or room temperature)

Ingredient	Household measure	Quantity (4 servings)	Café batch ×5
Moong dal, yellow split	⅓ cup	60 g	300 g
Ash gourd (petha)	2½ cups cubed	350 g	1750 g
Water	2 cups	450 ml	2250 ml
Turmeric powder	⅛ tsp	0.5 g	2.5 g
Coconut, fresh grated	⅓ cup	40 g	200 g
Cumin (jeera)	¼ tsp	1 g	5 g
Black pepper	¼ tsp	0.5 g	2.5 g
Coconut oil	1½ tsp	8 g	40 g
Mustard seeds	¼ tsp	1 g	5 g
Urad dal, split	½ tsp	3 g	15 g
Curry leaves	8	1 g	5 g
Rock salt (sendha namak)	¾ tsp	3.5 g	17.5 g