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Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)

From Tikkis to Pancakes: Relish the Gourd of Goodness

Bottle gourd, botanically a part of Lagenaria siceraria, is a vine and hasmany different names throughout the world, such as calabash, opo, cucuzza, and long melon.Known as ghiya or lauki in Hindi, it often struggles to be a crowd pleaser because it is labeled bland. Worry not, dear mommies, because we have found the best ways of introducing them to your toddlers and young kids who are not so fond of this vegetable.
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 4
Course: Breakfast, Snack
Cuisine: Indian
Calories: 106.7
Ingredients Method Nutrition Notes

Ingredients
  

  • 1 bowl of bottle gourd, grated
  • 1 boiled sweet potato
  • 1/2 cup carrot and beetroot, grated
  • 1 cup onion, chopped
  • 2 tbsp roasted sattu
  • 1/4 cup coriander and mint, chopped
  • Salt as required
  • 1/4 tsp chaat masala
  • 1/4 tsp garam masala
  • A few drops of cold-pressed coconut/groundnut oil, to bind and roast

Method
 

  1. Peel the boiled sweet potato, and mash it with other ingredients.
  2. Mix everything in a bowl and refrigerate it for 5 minutes.
  3. Make tikki-sized balls.
  4. Add a few drops of oil to a pan and roast them until golden brown.
  5. Serve with green chutney.

Nutrition

Calories: 106.7kcalCarbohydrates: 8.7gProtein: 2.45gFat: 1.45g

Notes

  • The wonderful and versatile vegetable contains 94 percent water and is nature's best gift to keep you hydrated
  • It is low in saturated fat and high in dietary fiber, vitamins B and C, riboflavin, zinc, thiamine, iron, magnesium, sodium, and potassium.
  • It is alkaline and is known to regenerate liver tissues and improve liver function.
Power tips:
  • Always peel the gourd and taste a bit of flesh to ensure it isn't bitter. If it is bitter, discard it immediately because consuming it may cause severe toxic reactions.

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