Ridge gourd, scientifically known as Luffa acutangula, is a nutritious and versatile vegetable that is widely consumed in many parts of the world. It belongs to the Cucurbitaceae family, which also includes cucumbers, zucchinis, and pumpkins. Ridge gourd is popular for its unique shape, which is characterized by ridges or grooves along its length. This vegetable is not only delicious but also packed with health benefits. In this article, we will explore its nutritional information, health benefits, and some delicious recipes.

Nutritional Information: Ridge gourd is a low-calorie vegetable, making it an excellent choice for those looking to manage their weight. It is also a good source of various essential nutrients. Here is the nutritional breakdown for 100 grams of ridge gourd:

• Calories: 20
• Carbohydrates: 4.5 grams
• Dietary Fiber: 1.5 grams
• Protein: 1 gram
• Fat: 0.2 grams
• Vitamins: Ridge gourd is rich in vitamins like vitamin C, vitamin A, and several B vitamins, including folate, riboflavin, and niacin.
• Minerals: It provides essential minerals like potassium, iron, calcium, and magnesium.
• Antioxidants: Ridge gourd contains antioxidants that can help protect your cells from oxidative stress.

Health Benefits:

1. Weight Management: Due to its low calorie and high fiber content, ridge gourd can help you feel full and satisfied, making it a great addition to weight loss diets.

2. Digestive Health: The dietary fiber in ridge gourd aids digestion and helps prevent constipation. It also supports a healthy gut microbiome.

3. Heart Health: The potassium in ridge gourd helps regulate blood pressure and reduce the risk of heart disease. Its antioxidants may also protect against cardiovascular issues.

4. Immune Support: The vitamin C content in ridge gourd boosts the immune system, helping your body fight off infections and illnesses.

5. Bone Health: Calcium and magnesium in ridge gourd contribute to strong bones and may reduce the risk of osteoporosis.

6. Vision Health: Ridge gourd is a good source of vitamin A, which is essential for maintaining healthy vision.

Recipes: Now, let’s explore two delicious ridge gourd recipes:

1. Ridge Gourd Curry: Ingredients:

• 2 medium-sized ridge gourds, peeled and sliced
• 1 onion, finely chopped
• 2 tomatoes, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, minced
• 1 tsp turmeric powder
• 1 tsp cumin seeds
• 1 tsp coriander powder
• 1/2 tsp red chili powder (adjust to taste)
• Salt to taste
• 2 tbsp cooking oil
• Fresh cilantro for garnish

Instructions:

1. Heat oil in a pan and add cumin seeds. Once they sizzle, add onions and sauté until they turn golden brown.

2. Add ginger and garlic and sauté for another minute.

3. Add chopped tomatoes, turmeric, coriander powder, red chili powder, and salt. Cook until the tomatoes turn soft and the oil separates.

4. Add ridge gourd slices and cook for 5-7 minutes, stirring occasionally.

5. Add water as needed and simmer until the ridge gourd is tender and the curry reaches your desired consistency.

6. Garnish with fresh cilantro and serve with rice or roti.

2. Stuffed Ridge Gourd (Bharwan Torai): Ingredients:

• 4-5 small ridge gourds
• 1 cup gram flour (besan)
• 1 tsp cumin powder
• 1 tsp coriander powder
• 1/2 tsp turmeric powder
• 1/2 tsp red chili powder
• Salt to taste
• 2 tbsp oil
• 1 tsp mustard seeds
• 1/2 tsp asafoetida (hing)
• Fresh cilantro for garnish

Instructions:

1. Wash and peel the ridge gourds. Cut them into cylindrical pieces and remove the seeds to create hollow tubes.

2. In a bowl, mix gram flour, cumin powder, coriander powder, turmeric, red chili powder, salt, and 1 tablespoon of oil to create a stuffing mixture.

3. Stuff the ridge gourd pieces with the gram flour mixture.

4. Heat oil in a pan, add mustard seeds and asafoetida. When they splutter, add stuffed ridge gourd pieces.

5. Cover and cook on low heat, turning occasionally until the ridge gourd is tender and the gram flour stuffing is cooked.

6. Garnish with fresh cilantro and serve as a side dish.

In conclusion, ridge gourd is a nutritious and versatile vegetable that offers numerous health benefits. Whether you enjoy it in a curry or as a stuffed dish, ridge gourd can be a delicious and wholesome addition to your diet. Incorporating this vegetable into your meals can contribute to a healthier and more balanced diet.