Ridge gourd Potato Masala curry is an easy to prepare recipe in Pressure cooker. Cook before you serve .
Potatoes are nutritious and Healthy food that are rich in Vitamins A, C, and B and Minerals such as manganese , iron , magnesium , Copper and Potassium. We all have a fear that Potatoes are high in Carbohydrates and doesn’t have any nutritional benefits because of its Color as White Rice. Potatoes are virtually fat free and Packed with Dietary Fiber. What we need to be Cautious about Potatoes is what we choose to put or Pair up with Potatoes . The Dietary fiber also helps to lower LDL cholesterol and keep Blood sugars Stable and within normal range. Potatoes are excellent Source of B6 a Vitamin which is essential for the formation of almost every new cell in the body.
Ayurveda has credited Ridge Gourd a special Status for delivering many Health Benefits because of its bountiful of Minerals that are alkaline and hence considered as bringing a Cooling effect on the Human Body. Very high in moisture content just like Cucumber and low in Calories with 20 per 1/2 Cup serving and has high Beta Carotene that is good for eyes . As it is low in Calories it is good for Diabetic people. Even the skin of the Ridge Gourd has nutritional value . So don’t peel the Skin.
Coriander is considered both an herb and a Spice since both its leaves and its seeds are used as a seasoning Condiment . The use of Coriander can be traced back to 5000 BC making it one of the World’s Oldest Spice . It is native to Meditterean and Middle Eastern regions and has been known in Asian countries for thousands of years.
The Powerful anti inflammatory capacities of Coriander can help one deal with symptoms of Arthritis. Coriander also increase HDL Cholestrol( the good) and reduces LDL Cholestrol ( the bad).
Cumin seeds : This spice is extensively used in Ayurvedic Preparations and Health Benefits are numerous. Cumin has high content of Vitamin E which keeps your Skin Healthy and Glowing. It has disinfectant and antifungal properties which protect your Skin from fungal infections.
Red Chillies enhances the flow of fresh blood to the site of infections . This fresh blood fight against the infection while the leukocytes and white blood cells battle against the viruses.
Channa Dal ( ChickPeas) is a Split Bengal gram and most popular legume in India. Helps in lowering Cholestrol and is beneficial for diabetics because it is high in fiber , low in fat and low glycemic index. It is highly nutritious even when roasted or powdered to make Chickpea flour.
Highlight of the recipe is the Masala Paste, Pav Bhaji Masala Powder and Ghee .
Recipe for 3 to 4 People.
Preparation time :15 Minutes Cooking Time : Less than 15 Minutes
1.Ridge Gourd – 6 ( Medium thin ridge gourd) Just scrape the ridges .
2. Potato’s – 3 ( Medium) ( Peeled and chopped)
3. Onion – 1 ( finely chopped)
4. Tomato’s -4 ( Chopped)
5. Salt as per taste
6. Oil – 2 tbsp.
7. Water – One measuring cup
8.Ginger Garlic Paste – 1/2 tbsp each
9. Pav bhaji Masala – 1/2
10 . Finely Chopped Coriander Leaves
11. Almonds – 10
12. Ghee – 1/2 tbsp
13. Masala Paste :
Dry roast Channa Dal ( Handful) , 10 Almonds ,1/2 tbsp Sesame seeds , Cumin and Coriander seeds – 1 tbsp. each , Red chillies – 3 to 4 , 3 cloves , 2 cardamom and small cinnamon stick . Cool the Spices and grind with Handful of dry Coconut and Half Glass Water into fine Paste.
Note : Channa Dal thickens the curry .
1. Peel the ridges of the Ridge Gourd with Peeler . Don’t Peel the Skin . Cut into 4 Inch Pieces. Cut Potato’s into Half . Chop the Tomato’s . Cut Onions Length wise .
2. Heat 2 tbsp. Oil in a pressure cooker . Saute Onions with 1/2 tbsp.oil , Cumin seeds ,little Salt, Curry Leaves , Green Chillies and Turmeric Powder. Once Onions are Brown add Ginger Garlic Paste . Fry for few Minutes .
3. Add Chopped tomatoes , Ridge Gourd ,Potatoes along with Water and PAV BHAJI MASALA POWDER . Mix well and Cook for 2 to 3 whistles on medium flame
.4. When pressure comes down open the lid and add masala paste . Mix well . Check for Salt and spices add accordingly . Add fiinely Chopped Coriander leaves and Half tbsp. GHEE.
SERVE with INDIAN BREAD ( Roti , Chapathi or Plain Paratha).