Gourd White-Flowered (Calabash) – Cooked, Bleached, Dried with Salt
Description:
The Gourd White-Flowered, commonly known as calabash, is a type of edible gourd that undergoes a unique preparation process where it is cooked, bleached, dried, and lightly salted to enhance its flavors and preserve it for storage. This gourd is known for its subtle flavor and slightly chewy texture, making it a popular ingredient in various cuisines, particularly in soups, stews, and as a side dish.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 13 kcal |
| Protein | 0.6 g |
| Fat | 0.02 g |
| Saturated Fats | 0.002 g |
| Carbohydrates | 3.1 g |
| Fiber | 1.2 g |
| Sugar | 0.0 g |
| Calcium | 24 mg |
| Iron | 0.25 mg |
| Magnesium | 11 mg |
| Phosphorus | 13 mg |
| Potassium | 170 mg |
| Sodium | 238 mg |
| Zinc | 0.7 mg |
| Copper | 26 mcg |
| Manganese | 0.066 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 8.5 mg |
| Thiamin (B1) | 0.029 mg |
| Riboflavin (B2) | 0.022 mg |
| Niacin (B3) | 0.39 mg |
| Vitamin B6 | 0.038 mg |
| Folate (B9) | 4 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
This ingredient does not contain common allergens such as gluten, dairy, or nuts. However, due to the process of adding salt during preparation, individuals with sodium sensitivity should consume it in moderation.
Dietary Preferences:
- Low in Calories: At only 13 kcal per 100g, this gourd is an excellent choice for those looking to maintain a low-calorie diet.
- Low in Fat: With only 0.02g of total fat per serving, it is a heart-healthy ingredient.
- High in Fiber: With 1.2g of fiber per 100g, calabash provides a good source of dietary fiber, supporting digestive health.
- Suitable for Vegetarians and Vegans: Since it is a plant-based food, it is suitable for both vegetarian and vegan diets.
- Low Sodium (with Moderation): While this gourd contains 238 mg of sodium per 100g, the amount can vary depending on how much salt is added during the preparation process. It’s important to watch your sodium intake if you are following a low-sodium diet.
Cooking Tips & Advice:
- Storage: Dried calabash can be stored for an extended period in a cool, dry place. Once rehydrated, it can be used in a variety of recipes, including soups, stir-fries, and stews.
- Pairing Suggestions: This ingredient pairs well with a wide range of vegetables, legumes, and meats. It’s particularly delicious in savory broths and can help balance out stronger, spicier flavors.
- Preparation: To rehydrate, soak the dried gourd in warm water for 30 minutes to 1 hour, depending on the desired texture. The gourd will absorb moisture and become tender, ready for incorporation into your dishes.
Conclusion:
The Gourd White-Flowered (Calabash), once cooked, bleached, dried, and salted, offers a unique flavor and texture that is both versatile and nutritious. Low in calories, fat, and sugar, while being a good source of fiber, it is an excellent choice for those looking for a healthy and low-maintenance ingredient to incorporate into various dishes. Whether added to soups or used as a side dish, this ingredient can bring a delicate and hearty touch to your meals.
