Ridge Gourd Peel Chutney Recipe
Description:
Ridge Gourd, also known as Turai or Peerkangai, is a commonly used vegetable in Indian kitchens, but many people discard its peels. Little do they know, the peels are rich in nutrients and can be transformed into a delicious chutney! This Ridge Gourd Peel Chutney offers a quick and tasty way to incorporate the often-overlooked peels into your diet. By roasting the peels with spices and combining them with roasted sesame seeds, this chutney not only offers a tantalizing crunch but also boosts the nutritional value of your meal. For an added health benefit, you can also include flax seeds to increase the chutney’s omega-3 content. This chutney pairs wonderfully with Phulka, steamed rice, and traditional Maharashtrian dishes like Aloo Bhujne and Pumpkin Dal with Garlic Tadka.
Cuisine: Indian
Course: Side Dish
Diet: Diabetic Friendly
Ingredients:
| Ingredient | Quantity |
|---|---|
| Ridge Gourd Skin (Turai/Peerkangai) | 6 Peels |
| Sesame Seeds (Til Seeds) | 1 tablespoon, roasted |
| Red Chilli Powder | 1 teaspoon |
| Sugar | 1 teaspoon |
| Cumin Seeds (Jeera) | 1/2 teaspoon |
| Oil | 2 teaspoons |
| Salt | To taste |
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Yield: Serves 4
Instructions:
-
Prepare the Ridge Gourd Peels:
Start by roughly chopping the peels of the ridge gourd. This will make them easier to handle and roast. -
Roast the Peels:
In a pan, heat 1 teaspoon of oil over medium heat. Add the chopped ridge gourd peels and stir continuously until the moisture from the peels evaporates and they become crisp. Alternatively, you can microwave the peels with oil for about 1-1/2 minutes to achieve the same result. -
Grind the Roasted Peels:
Once the peels have cooled down, transfer them to a mixer grinder and coarsely grind them. This will form the base for your chutney. -
Roast the Spices:
In the same pan, heat the remaining 1 teaspoon of oil. Add the cumin seeds and let them sizzle. As they begin to crackle, toss in the roasted sesame seeds and allow them to crackle too, enhancing the flavor profile of the chutney. -
Combine and Cook:
Add the ground ridge gourd peels to the pan, followed by the red chilli powder. Stir the mixture for about a minute to allow the flavors to blend together. -
Add Salt and Sugar:
Turn off the heat and mix in the salt and sugar. Stir well to ensure an even distribution of the seasoning. -
Serve:
Serve the Ridge Gourd Peel Chutney warm as a side dish. It complements phulka, steamed rice, and dishes like Maharashtrian Aloo Bhujne and Pumpkin Dal with Garlic Tadka.
Nutritional Benefits:
This chutney is a powerhouse of nutrients, especially when you add flax seeds to enhance its omega-3 fatty acid content. The ridge gourd peels are known for their fiber and antioxidants, making this chutney a healthy option for anyone looking to boost their diet with more plant-based nutrients. The addition of sesame seeds further enriches the chutney with healthy fats, while cumin adds digestive benefits.
Pro Tip:
To make the chutney even more flavorful, consider adding a pinch of hing (asafoetida) or a dash of tamarind paste for a tangy twist. You can also refrigerate the chutney for a few days and serve it chilled or at room temperature with your favorite dishes.
Enjoy this unique, nutritious, and flavorful chutney that not only reduces food waste but also elevates your everyday meals with an extra punch of health!
