BOTTLE GOURD/SORAKKAI  KOOTU

       Gourd Varieties are vegetables rich in fibre and water.  Bottle gourd is commonly available in tropical countries.  Among other varieties of gourds, this vegetable is bottle-shaped and hence the name - 'Bottle Gourd'. The leaf, flower, root and the vegetable of this creeper variety are edible.

•      The leaf can be used to clear skin infections.
•      The flower is extremely beneficial for the female reproductive organs. 
•      The root is highly effective for kidney stones, prostate health and as a diuretic.

       Bottle Gourd is a key for weight loss, as it is rich in fibre and water. Until I personally experienced the benefits of Bottle Gourd, I was totally unaware of the fact.  It was suggested by our Ayurvedic Doctor for weight loss and mainly for reducing HIGH-BLOOD PRESSURE. He had asked us to include Bottle Gourd in our daily diet whatsoever. But he asked us not to peel off the outer skin and to choose a small vegetable not weighing more than 250 Gms for the purpose.
      Bottle Gourd has been in our daily diet since then, and I have personally experienced the benefits as well. Not only it helped in reducing the weight, it also proved beneficial in reducing high blood pressure. This vegetable is rich in Vitamin C, Thiamin, Niacin (vitamin B-3), Pantothenic acid (vitamin B-5), Pyridoxine (vitamin B-6) and small amounts of Folates. It also contains minerals such as calcium, iron, zinc, potassium, sodium, manganese and magnesium.
     I normally prepare Poriyal(Stir-fry) or mix it up with a Dhal(Bengal Gram Dhal/Moong Dhal) for Kootu. Add it along with Tuvar Dhal and make Sambar/ Kootu Curry, Lauki ki Sabji with Potatoes. Can prepare Soups or light curries, Salad, Pickles, or Kofta (vegetable balls) using Bottle Gourd. Even I have come across with desserts like Halwa and Kheer prepared with this Gourd.

Cuisine - South India
Course - Side Dish
Spice Level - Medium - High
Difficulty - Easy
Serves - 2- 3
Author - SM

Preparation Time - 10-15 Minutes
Cooking Time - 15 - 20 Minutes

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INGREDIENTS :

Bottle Gourd/Sorakkai - 1 Cup
Bengal Gram Dhal  - 1/2 Cup
Ginger - A Small Piece
Asafoetida - A pinch.
Turmeric Powder - 1Tspn
Oil - 1 Tspn

To Temper and Saute :

Oil  - 1 Tbspn
Mustard Seeds - 1 Tspn
Cumin Seeds - A Pinch
Dry Red Chillies - 2 Nos.
Curry Leaves - 1 Sprig
Onion - 1/2 No.
Garlic - 1 Clove (optional)
Green Chillies - 2-3 Nos.
Coconut - 3 Tbspns

METHOD :

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• Clean and wash Bengal Gram Dhal until water runs clear.  Drain it and pour about 11/2 Cups of water to it.
• Pressure cook Bengal Gram Dhal(Kadala Paruppu) along with a drizzle of Oil, and a pinch of Asafoetida for 2 Whistles on a High Flame and 1 Whistle on a low flame. 
• Do not overcook the Dhal.
• Clean and chop the Bottle Gourd(Sorakkai) into small cubes(Do not remove the skin).
• Add chopped Bottle Gourd to the cooked Bengal Gram Dhal, along with Turmeric Powder, finely chopped Ginger, a pinch of Sugar and Salt.
• Cover and cook for few minutes until the vegetable is cooked.
• Heat Oil in a pan, splutter Mustard Seeds, Dry Red Chillies and Curry Leaves.
• Add Cumin seeds and give a quick stir.
• Immediately add finely chopped Onions, Garlic and Green Chillies to the above and saute until onions turn translucent.
• Add grated Coconut to the above and give a quick stir.
• Fry this for a while on a low flame.
• Add cooked Bengal Gram Dhal and Bottle Gourd to the tempering and mix well.
• Adjust the consistency of the Kootu to your preference.

NOTES :

• This is a dry version of Kootu, so I do not overcook the Dhal and vegetable.
• And I temper and saute them in the above method.
• If you want a slightly mushy Kootu, You can cook Dhal for two more whistles.
• And alternatively can add coarsely ground coconut mix to the Dhal and Vegetable Kootu.
• For the above version, Pulse grated Coconut, Green Chillies, Garlic and Cumin Seeds for 2-3 times. (Do not grind)
• Add this to the cooked Bengal Gram Dhal and Sorakkai with 1/2 cup of water and mix well.
• Leave this on a low flame until raw flavour goes for few minutes and it reaches the desired consistency.
• Can add any vegetable like Snake Gourd, Cabbage, English Gourd, Ash Gourd etc., for this Kootu.
• Can substitute Bengal Gram Dhal with Moong Dhal too.

HEALTH BENEFITS :

• Ayurveda recommends cooked Bottle Gourd for better digestion.
• It has a cooling, calming effect on our system,
• It is diuretic and reduces bile secretion and stops indigestion.
• Vitamin B in this vegetable assist in increasing the metabolism and thus digesting the fats, proteins, sugar and carbohydrates better and faster.
• Bottle Gourd supports the kidneys and the urinary system of our body by reducing burning sensation from high acidic urination.
• It also reduces the chances of urinary infection with its alkalizing and has a diuretic effect.
• Bottle Gourd is a nutritious vegetable for the female reproductive system. 
• It is extremely popular for weight loss.
• Bottle Gourd is extremely popular for reducing high blood pressure and bad cholesterol. 
• Bottle Gourd helps to combat excessive thirst in diabetic patients.(Do not consume if the Bottle Gourd is too bitter or along with other bitter herbs). 
• The fibre and the minerals in the Bottle Gourd support healthy digestion and combat flatulence, constipation, colic pain and ulcer.
• In Ayurveda, it is also known to prevent premature greying and improve hair growth and has a cooling effect on the scalp. Grate and apply it with yoghurt or apple cider vinegar.
• The Vitamin C and Zinc in the Bottle Gourd prevent premature ageing and wrinkles. The juice can be applied externally to skin care uses such as pimple, acne, dark circle, puffy eyes etc.
• Bottle gourd is recommended by Ayurvedic doctors for reducing liver inflammation.

 NOTES :

• Bottle Gourd has a cooling effect.  So while consuming it as a Juice grind the vegetable along with Ginger or Black Pepper and drink it by 3 pm or before sunset.
• When taking cardiac medications or when the cardiac condition is severe do NOT take Bottle Gourd as it can create more pressure on the cardiac muscles.

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*DISCLAIMER:

      Please remember these options are only meant as guidelines and in no way replaces the advice or treatment provided by your medical practitioner. It is always good to seek the advice of your physician for professional advice in any matter related to your health. This is for information purposes only.