Hairy gourd mulagootal is a delectable South Indian dish that showcases the unique flavors of hairy gourd cooked with a blend of aromatic spices and lentils. This nutritious and flavorsome dish offers not only a delightful culinary experience but also several health benefits.
Hairy gourd, also known as hairy melon or fuzzy gourd, is a vegetable with a distinct appearance, featuring a hairy or spiky outer skin and a pale green flesh. It is commonly used in South Indian cuisine for its tender texture and mild taste. Hairy gourd is packed with essential nutrients, making it a valuable addition to a balanced diet.
One of the notable health benefits of hairy gourd is its low-calorie content, making it suitable for weight management. It is also a good source of dietary fiber, which aids in digestion, promotes a healthy digestive system, and helps maintain regular bowel movements.
Additionally, hairy gourd is rich in vitamins A and C, which are essential for supporting immune function and maintaining healthy skin. It also provides minerals such as calcium and iron, which contribute to bone health and proper oxygen transport in the body.
When combined with lentils and aromatic spices, hairy gourd mulagootal becomes a wholesome and nutritious dish. Lentils, such as toor dal or pigeon peas, are a great source of plant-based protein, dietary fiber, and various vitamins and minerals. Lentils also offer benefits such as improved blood sugar control and heart health.
The aromatic spices used in hairy gourd mulagootal, including turmeric, cumin seeds, black pepper, and fenugreek seeds, not only elevate the flavors but also provide their own health-promoting properties. Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant effects. Cumin seeds aid in digestion and have been traditionally used for their potential digestive benefits. Black pepper improves digestion and enhances nutrient absorption, while fenugreek seeds offer fiber and have been associated with blood sugar regulation.
Overall, hairy gourd mulagootal offers a delicious way to enjoy the unique flavors of hairy gourd while reaping the nutritional benefits it provides. It can be savored as a main course with steamed rice or enjoyed as a side dish with roti or bread, offering a delightful blend of taste and wellness.
Ingredients:
- 300 grams Hairy Gourd (Dodka/Turai), peeled and cut into bite-sized pieces
- 120 grams Toor Dal (Pigeon Peas), washed and soaked for at least 2 hours
- 250 ml water
- 1/2 teaspoon Turmeric Powder
- 1/4 teaspoon Asafoetida Powder
- Salt to taste
- 1 teaspoon Urad Dal (Black Lentils)
- 1 teaspoon Cumin Seeds
- 3 dry Red Chillies
- 1/2 teaspoon Black Pepper
- 1 teaspoon Mustard Seeds
- 1 teaspoon Urad Dal (Black Lentils)
- A few Fenugreek Seeds
- 2 tablespoons Coconut Oil
Instructions:
- Peel the hairy gourd and cut it into bite-sized pieces. Set aside.
- In a pressure cooker, add the washed and soaked Toor Dal, hairy gourd pieces, water, turmeric powder, asafoetida powder, and salt.
- Close the pressure cooker and cook on medium heat until you hear 3-4 whistles.
- While the pressure cooker is releasing pressure, dry roast the Urad Dal, Cumin Seeds, dry Red Chillies, and Black Pepper in a pan over low heat until they turn aromatic and the dal turns golden brown. Allow the mixture to cool down.
- Transfer the cooled roasted dal and spice mixture to a grinder or mortar and pestle. Grind into a fine powder.
- Open the pressure cooker once the pressure is released naturally. Add the ground spice powder to the cooked dal and hairy gourd in the pressure cooker. Mix well. The hairy gourd should cook in the retained heat and remain tender.
- In a separate small pan, heat coconut oil over medium heat.
- Add the Mustard Seeds, Urad Dal, and Fenugreek Seeds to the pan. Allow them to splutter.
- Pour the tempered spices over the hairy gourd mulagootal in the pressure cooker. Mix well.
- Taste and adjust the seasoning if needed.
- Serve the hairy gourd mulagootal hot with steamed rice or as a side dish with roti or bread.
Enjoy the flavorful and nutritious hairy gourd mulagootal, packed with the goodness of hairy gourd and aromatic spices!
Gastronaut's Kitchen 
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