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| 2. Mash Ash Gourd Veg (Dudhi Bharat) |
| Ingredients |
Amount |
| Ash gourd |
200 g |
| Oil |
2 tsp (10 ml) |
| Onions |
1 medium size (60 g) |
| Green chili chopped (Optional) |
1-2 |
| Garlic crushed (Optional) |
3-4 |
| Cumin seed |
½ tsp (2.5 g) |
| Coriander leaves |
A few sprigs |
| Dry mango powder |
½ tsp (1 g) |
| Salt |
As per doctor’s recommendation |
|
 |
|
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| Method |
| |
Peel and cut gourd into cubes. Pressure Cook it without adding water. Mash gourd when it cool. Keep it aside. |
| |
Heat oil. Add cumin seed, chopped onions, garlic and green chili. Sauté till onion become soft. Add mash gourd and salt. Mix well. Fry for 6-8 minutes more. |
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When oil gets separate from ash gourd, add dry mango powder and chopped coriander leaves. Remove pan from fire |
| |
Serve hot with rice or bread. |
| |
| Variation |
| |
You can make use of curd (1-2 tsp) in place of dry mango powder. But add it after cooking is done. |
| |
You can prepare mash potato (bhurta), mash red pumpkin (bhurta) in same manner. |
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|
| Serving - 2portions |
| Nutritive Value |
| Serving |
Energy
(kcal) |
Protein
(g) |
CH0
(g) |
Fat
(g) |
Na
(mg) |
K
(mg) |
Phos
(mg) |
Iron
(mg) |
Ca
(mg) |
| 1Portion |
79.2 |
1.2 |
6.5 |
5.3 |
1.6 |
12.2 |
45.24 |
1.5 |
56.4 |
|
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Suitable for renal failure patient’s. |
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Suitable for diabetic patient’s. |
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