Ridge Gourd

Scientific Name: Luffa acutangula

About:

Popular in South and Southeast Asian countries like India, China and Vietnam, Ridge Gourd is mainly used when it is raw. It can be consumed after peeling the skin. It has soft flesh when it is raw but when it gets old, it becomes hard and fibrous and its seeds become big and hard. Then it is used as loofah in bathrooms and kitchens. Once old, it is not edible. In its raw stage, it is one of the everyday staples in the diet of the people of South Asian countries. Essentially a sub-tropical fruit, it is mainly cultivated during summer and monsoon.

Storage:

Wash the whole Ridge Gourd (without peeling or cutting), let it dry and put it in the vegetable drawer of the refrigerator. This way you can store it upto 3-4 days.

Taste & Use:

Ridge Gourd is consumed when it is raw and still green. It tastes sweet when cooked. It can be cooked with other spices and because of its mild flavour, it compliments other spices very well. It can be cooked on its own or mixed with other vegetables to make a flavourful dish. It can also be used in curry or broth.

Nutritional Value:

Ridge Gourd Fresh, raw Value per 100g Energy- 20kcal Carbohydrates- 4.35g Protein- 1.20g Total fat- 0.2g Dietary fiber- 0.5g Folates- 7μg Niacin- 0.400mg Pyridoxine- 0.043mg Riboflavin- 0.060mg Thiamin- 0.050mg Vitamin A- 410IU Vitamin C- 12mg Sodium- 3mg Potassium- 139mg Calcium- 20mg Iron- 0.36mg Magnesium- 14mg Phosphorus- 32mg Zinc- 0.07mg