Ash gourd thoran, or Kumbalanga thoran, is a delightful dish that showcases the subtle flavors of ash gourd, making it one of the simplest and most satisfying recipes you can whip up in under 30 minutes.
Ash gourd, known by various names such as white gourd, winter melon, white pumpkin, and petha in India, is a versatile vegetable that is not only delicious but also packed with essential nutrients and health benefits.
In this recipe, I’m sharing one of my all-time favourites: Ash Gourd Thoran. This vibrant dish originates from the beautiful cuisine of Kerala in South India, where it is referred to as Kumbalanga thoran in Malayalam.
What is thoran?
Thoran is a traditional South Indian stir-fry dish that features vegetables, grated coconut, and aromatic spices. It originates from the state of Kerala in India and is often served as a side dish with rice and other main courses.
The dish typically consists of dry vegetable dishes combined with coconut and is commonly consumed with rice and curry. It balances taste and nutrition beautifully, making it a traditional recipe in many homes during festivals like Onam and family functions.
This was inspired by my other recipes, Carrot Poriyal/ Carrot Thoran, Beetroot Poriyal/ Beetroot Thoran on the site, and pairs well with amazing rice recipes like South Indian style lemon rice, Tamarind Rice/ Imli Chawal.
Kumbalanga Thoran / Ash Gourd Thoran Ingredients
- ash gourd/kumbalanga/winter melon
- coconut ( shredded )
- coconut oil
- onion
- green chillies
- curry leaves
- coriander leaves
- mustard seeds
- cumin seeds
- urad dal
- chana dal
- turmeric powder
- salt to taste
See recipe card for quantities.
Instructions
- Remove the skin and seeds from the ash gourd.
- Chop the kumbalanga into uniform pieces.
- In a pan, add coconut oil and heat it over medium heat. Season with mustard seeds, urad dal, chana dal, and cumin seeds.
- Add chopped onions, green chilies, and curry leaves, and saute for a few minutes.
5. Add turmeric powder and salt to the sautéed onions, then mix them well.
6. Add chopped ash gourd and sauté it thoroughly until well combined with the other ingredients.
7. Sauté the ash gourd thoroughly until it releases its moisture.
8. Cover the pan with a lid and cook the ash gourd.
9. Kumbalanga is only partially cooked, so it releases water from the vegetable.
10. Cook the ash gourd until all the water is completely absorbed.
11. Turn off the heat. Add the grated coconut and mix it well.
12. Garnish the ash gourd thoran with coriander leaves. Your thoran is now ready to serve.
Your delicious coconut ash gourd thoran is ready to serve with piping hot steamed rice, roti, or any of your favorite rice dishes.
Ash gourd/kumbalanga benefits
Ash gourd, also known as winter melon or white pumpkin, offers several potential health benefits. Some of these include:
- My favorite vegetable is ash gourd. It has a lot of water and is very nutritious. Ash gourd is low in calories and contains important nutrients like fiber, potassium, magnesium, and vitamins C and B.
- Because it has a high water content, ash gourd helps keep the body hydrated. It is also high in fiber, which supports healthy digestion and regular bowel movements.
- This vegetable is ideal for people who want to manage their weight due to its low-calorie content.
- It also has anti-inflammatory properties that can help reduce inflammation in the body.
- Ash gourd is known for its cooling effects and soothing properties in Ayurveda. These benefits make kumbalanga, or ash gourd, a great addition to a balanced diet.
Substitution for ash gourd thoran / kumbalanga thoran
- You can use vegetables such as carrots, beetroot, cabbage, and beans instead of ash gourd.
- You can substitute dry chilies or pepper powder for green chilies.
Let me share my favorite ash gourd lemonade.
How to make ash gourd/kumbalanga juice (lemonade)
To make ash gourd juice, start by washing and peeling the skin of the ash gourd. Next, chop the white pumpkin into small pieces. Add these pieces to a juicer or blender, along with 1 or 2 cups of water. Blend until smooth, then strain the juice to remove the pulp.
To enhance the flavor, add fresh lemon juice, a pinch of salt (if desired), and sweetener to taste. Stir well and garnish with mint leaves before serving in a glass. Enjoy your refreshing ash gourd juice ( lemonade )!
FAQ
No! Its high water content helps regulate body temperature and prevents heat stroke.
Yes! it is the same. Poriyal is called in Tamil whereas thoran is called in Malayalam.
You can store the remaining ash gourd in a refrigerator.
Individuals with a fever should avoid consuming ash gourd in any form, as this vegetable is known for its cooling properties.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with [this recipe]:
If you’ve tried this recipe, don’t forget to rate the recipe and let me know your feedback in the comments below. I love hearing from you! Happy cooking!
Recipe Card📖
Ash Gourd Thoran / Kumbalanga Thoran
Ingredients
- ½ kg ash gourd/ kumbalanga
- 1 onion ( chopped )
- 3 green chillies
- ¼ cup coconut ( grated )
- 1 ( sprig ) curry leaves
- 2 ( sprig ) coriander leaves ( for garnish )
- 2 tablespoon coconut oil
- 1 teaspoon mustard seeds
- ½ teaspoon urad dal
- ½ teaspoon chana dal (bengal gram)
- ½ teaspoon cumin seeds
- ¼ teaspoon turmeric powder
- ¼ teaspoon salt ( to taste )
Instructions
- Remove the skin and seeds from the ash gourd.
- Chop the kumbalanga into uniform pieces.
- In a pan, add coconut oil and heat it over medium heat. Season with mustard seeds, urad dal, chana dal, and cumin seeds.
- Add chopped onions, green chilies, and curry leaves, and saute for a few minutes.
- Add turmeric powder and salt to the sautéed onions, then mix them well.
- Add chopped ash gourd and sauté it thoroughly until well combined with the other ingredients.
- Sauté the ash gourd thoroughly until it releases its moisture.
- Cover the pan with a lid and cook the ash gourd.
- Kumbalanga is only partially cooked, so it releases water from the vegetable.
- Cook the ash gourd until all the water is completely absorbed.
- Turn off the heat. Add the grated coconut and mix it well.
- Garnish the ash gourd thoran with coriander leaves. Your thoran is now ready to serve.
- Your delicious coconut ash gourd thoran is ready to serve with piping hot steamed rice, roti, or any of your favorite rice dishes.
Nutrition
Asokan
Delicious thoran.
JAYANTHY
Thank you!