Ash Gourd Thoran

  • 0
15 mins Cooking Time
1 Serving
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Meats & Fish
Nuts & Seeds
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 5%
Carbs 16%
Fats 78%
Gluten Free
Low Carb
Lactose Free
Zero Trans Fat

Fittereats Ash Gourd Thoran is a popular South Indian dish from Kerala that is gluten-free, lactose-free, zero in trans fat, low carb with no added sugar or dairy. This Authentic Kerala Ash Gourd Recipe is typically served for lunch or dinner with Ghee rice or plain roti. The flavors of this Vegan Kerala Dry Vegetable are refined & wholesome. Ash Gourd Sabji With Coconut suits a paleo diet too. It is nutrient-rich with a good dose of fiber & potassium making this Ash Gourd Sabji With Coconut a flavourful healthy choice for your meal.



  • 5 Tbsp Diced Ash Gourd
  • 2 Tsp Grated Fresh Coconut
  • 1/4 Tsp Chopped Green Chilli
  • 4 No. Curry Leaves (Kadi Patta)
  • 1/2 Tsp Mustard Seeds (Rai)
  • 1/4 Tsp Turmeric Powder (Haldi)
  • 1/4 Tsp Asafoetida (Hing)
  • 1/4 Tsp Salt
  • 1 Tsp Oil
  • As Required Water


  • Step 1

    Heat oil in a frying pan and add rai and let it crackle

  • Step 2

    After that, add chopped green chilli, kadi patta, hing, haldi, ash gourd, salt and sauté well

  • Step 3

    Once slightly cooked, add a little water and allow it to simmer

  • Step 4

    Cover and cook for a few minutes and mix in fresh grated coconut

  • Step 5

    Serve hot

Healthy Twist

To Improve Bone Health, add a Teaspoon of Calcium Rich White Sesame Seeds

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Tree Nut
Asafoetida (Hing)
Approximate values
Serving Size Medium Bowl(90gm)
Amount Per ServingCalories


% Daily Value *
Total Carbohydrate 3gm 1.2%
Dietary Fiber 3gm 11.2%
Protein 1gm 2.3%
Total Fat 8gm 9.7%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)


How long would it take burn 87 kcals ?

  • Walking (3 mph ) 25 minutes
  • Running (6 mph ) 15 minutes
  • Bicycling 12 minutes

Values estimated based on person weighing 60 kgs.

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