It’s the time of the year when vegetable shops abundantly display gourds of all shapes and sizes. Make tasty dishes from these unpromising but highly nutritious vegetables. Apart from being good for weight watchers, Tori/ Turai/ Peerkangai is high in fibre content, low in saturated fat and cholesterol. The Ridge Gourd Peanut Chutney or Peerkangai Thogaiyal, is easy to make and tastes really good too.
Adapted from the traditional Tamil Peerkangai Thogaiyal, this Ridge Gourd Peanut Chutney is made from the peel of Ridged Gourd (Tori/ Peerkangai) roasted in sesame oil with curry leaves, peanuts, chilli and spices, and ground into a fragrant chutney. The addition of peanuts adds to the texture, taste and health benefits of the chutney. Serve with hot rice and sesame oil and with pappad.
Health Benefits of Ridge Gourd:
- Rich in dietary fiber, the Ridge gourd is good for digestion and has a significant content of cellulose as well as being high in water content that helps to relieve from constipation and healing piles.
- Rich in Vitamin C, as well as minerals such as Zinc, Iron, Riboflavin, Magnesium and Thiamin, ridge gourd is also high in Beta-carotene which helps in good eye sight.
- It is low in saturated fat, cholesterol and calories and is hence useful in weight control
- Ridge gourd contains insulin and helps in managing sugar levels in diabetes, as well as in purifying blood as well as in liver health.
- Ridge gourd juice has been used since ancient times to heal jaundice and to strengthen the immune system against infection. It helps in skin and complexion care, due to its blood purifying qualities.
- Ridge gourd helps to manage acidity and prevent ulcers. As it is a coolant, it aids in handling burning and irritation because of urine.
This is a fresh and healthy vegetable and the Peerkangai thogaiyal is a tasty way to obtain all this nutrition.
I have made another version of the Peerkangai Thogaiyal in my series on Cooking for the New mom. Ridge gourd is one of the vegetables accepted in the Pathiya Samayal or Balanced Diet for the new mother, and as chillies are not to be used, fresh peppercorns take their place.