Oh My Gourd!

Gourd Glory

Gourds are naturally light, easy to digest, and high in water content, which makes them ideal for everyday consumption. They are low in calories but still provide essential vitamins, minerals, and fibre. In today’s lifestyle, where people are looking for simple and clean eating options, gourds fit in very well, as they support hydration, digestion, and overall balance. “Bottle gourd (lauki) is more than 90% water, which makes it naturally hydrating. It is light, easy to digest and provides fibre, potassium, and vitamin C. Ridge gourd, or turai, has fibre that supports digestion and helps moderate blood sugar levels after meals. It also contains B vitamins that support energy metabolism and nerve function. Traditional systems like Ayurveda have long described ash gourd as a cooling food that supports digestion and respiratory health. Modern research is beginning to explore the antioxidant compounds present in it and how they may help reduce inflammation,” says Anjali Choudhary, Nutritionist and Dietary Expert, Nutrition in Sync.

Great Gourd Revival

Today, gourds are being used in a variety of new formats. Many people associate them with soft, overcooked sabzis that don't feel particularly exciting. “Instead of traditional sabzis, gourds can be used in soups, grills, wraps, smoothies, and even desserts. Chefs can experiment with textures and global formats, while nutritionists can highlight their benefits in a more relatable way. When presented creatively, gourds can feel just as exciting as any modern ingredient,” says Sainath Solse, executive chef, Vikram Kamat Hospitality Ltd.

Gourd-geous Plates

In a world moving towards gut health, metabolic health, and clean eating, gourds are almost perfectly positioned. They are light, digestible, and nutritionally efficient without excess. “The problem is not the ingredient; it is the perception. We need to have a shift from ‘subzi’ to ‘ingredient’. A few examples for this could be a clarified consommé or espuma of bottle gourd or a charred, smoky ridge gourd glazed with black garlic miso sauce,” says Vikramjit Roy, Executive Chef, Grand Hyatt Gurgaon.

Gita Ramesh, Jt. MD, Kairali Ayurvedic Group, adds, “They can be rebranded by connecting them to wellness narratives. Once the diners are aware, then it will align perfectly. They can pair with global vegetables, and the presentation is very important.”

Here are some recipes

Melt-in-Your-Mouth Lauki–Rajma Galouti Kebabs (Courtesy: Anjali Choudhary, Nutritionist and Dietary Expert, Nutrition in Sync)

Ingredients

• 1 cup cooked kidney beans (rajma)

• 1 cup bottle gourd (lauki), grated and squeezed well

• 1 medium onion, thinly sliced

• 1 tsp ghee (for caramelising onion)

• 2 tbsp almond flour

• 10 cashews, soaked

• 3 garlic cloves

• 1 green chilli

• Pinch of garam masala

• Pinch of hing (asafoetida)

• Salt to taste

• tsp ghee (for pan frying)

Mint Yoghurt Dip (Blend everything together until smooth)

• 1 tbsp hung curd

• Handful mint leaves

• Handful fresh coriander

• 2 green chillies

• 3 garlic cloves

• 1 tsp lemon juice

• Salt to taste

Method

1. Heat 1 tsp ghee in a pan. Add sliced onions with a pinch of salt and cook on low heat for 12–15 mins until golden and soft.

2. In a mixer add kidney beans, soaked cashews, garlic, green chilli, and caramelised onions. Pulse lightly to form a coarse mixture.

3. Transfer to a bowl and add grated lauki, almond flour, garam masala, hing, and salt. Mix well to form a soft dough.

4. Divide the mixture into 5 portions and shape into cylindrical or flat kebabs.

5. Heat 2 tsp ghee on a tawa. Cook the kebabs on medium heat for 4-5 minutes on each side until golden and slightly crisp outside.

6. Serve hot with mint yoghurt dip and a squeeze of lemon.

Bottle Gourd Creamy Noodles (Courtesy: Dr Keerthika A.S., Medical Officer and Dietitian, Kshemavana Naturopathy and Yoga Centre)

Ingredients

• Bottle gourd 100 g

• Garlic 5 cloves

• Onion 1 medium

• Oregano ¼ tsp

• Dried rosemary a pinch

• Fennel seeds ¼ tsp

• Butter 1 tbsp

• Thick coconut milk 50 ml

• Salt to taste

• Pepper a pinch

Method

1. Cut the bottle gourd into thin strips like noodles. Boil in water for about 15 minutes. Drain and keep aside.

2. Heat a pan and add butter, fennel seeds, chopped garlic and onion. Sauté until the onion turns soft and translucent.

3. Add oregano and a pinch of dried rosemary. Add the boiled and drained bottle gourd. Mix and sauté for 5 mins on a medium flame.

4. Add salt and pepper to taste. Pour in thick coconut milk and stir gently. Cook for another 2–3 mins until creamy.

5. Sprinkle oregano and rosemary on top. Serve hot.

Pudalangai Kuzhambu (Snake Gourd Gravy) (Courtesy of Sainath Solse, Executive Chef, Vikram Kamat Hospitality Ltd.)

Ingredients

• Snake Gourd 1 medium (thinly sliced)

• Yellow Moong Dal ½ cup

• Turmeric Powder 1 tsp

• Salt to taste

For Grinding

• Fresh Coconut ¾ cup

• Black Pepper 1 tsp

• Cumin Seeds 1 tsp

• Dry Red Chillies 3

For Tempering

• Coconut Oil 1 tbsp

• Mustard Seeds 1 tsp

• Urad Dal 1 tsp

• Dry Red Chilli 1

Method

1. Wash and cook moong dal until soft and mushy (25–30 mins).

2. Grind coconut, pepper, cumin, and red chillies into a smooth paste.

3. Boil sliced snake gourd until tender (15–20 mins).

4. Add cooked dal to the vegetable. Mix in turmeric and salt.

5. Stir in the ground mixture and simmer for 10–15 mins.

6. Heat coconut oil; add mustard seeds, urad dal, and red chilli. Pour over the gravy

Smoked Lauki & Coconut Velouté, Pickled Ridge Gourd & Chilli Oil(Courtesy: Vikramjit Roy, Executive Chef, Grand Hyatt Gurgaon)