Peerkangai Tol (Ridge Gourd Peel) Thuvayal recipe with tips and health benefits

G GOWTHAM
Peerkangai Tol (Ridge Gourd Peel) Thuvayal Recipe

Ingredients:

  • Peerkangai (ridge gourd) peel from 1 medium ridge gourd
  • 2–3 dried red chilies (adjust to taste)
  • 1 small piece of ginger
  • 2 tsp grated coconut (optional)
  • 1 tsp tamarind pulp
  • ½ tsp salt (or to taste)
  • 1 tsp oil
  • ½ tsp mustard seeds
  • A few curry leaves
  • A pinch of asafoetida (hing)
Instructions:

Prepare Ridge Gourd Peel: Wash the ridge gourd thoroughly and peel it. Keep the outer skin; it is fibrous and nutritious. Chop it into small pieces.

Cook Peel: Boil or steam the ridge gourd peel for 5 minutes until soft. Drain and let it cool slightly.

Roast Chilies & Spice: Dry roast red chilies lightly for a minute to release aroma.

Blend Thuvayal: In a blender, combine the cooked ridge gourd peel, roasted red chilies, ginger, tamarind pulp, grated coconut (if using), and salt. Grind into a coarse or smooth paste as per preference. Add a little water if needed.

Tempering (Tadka): Heat oil in a small pan. Add mustard seeds. When they splutter, add curry leaves and a pinch of hing. Pour this tempering over the thuvayal and mix well.

Serve: Serve fresh with steamed rice, idli, or dosa.

Tips for Best Results:

  • Use fresh, firm ridge gourd to ensure the peel is not too bitter or tough.
  • Adding coconut balances the slightly bitter flavor of the peel.
  • Adjust red chilies based on spice tolerance.
  • Consume fresh for maximum nutrients; can be stored in the refrigerator for 1–2 days.
  • Lightly roasting the chilies and coconut before blending enhances flavor.
Health Benefits of Peerkangai Tol Thuvayal

Ridge gourd peel is often overlooked but is rich in nutrients:

High in Fiber: aids digestion, prevents constipation, and promotes gut health.

Low in Calories: Ideal for weight management and healthy snacking.

Detoxifying Properties: Helps in cleansing the body and supports liver function.

Blood sugar Regulation: Fiber content helps in controlling blood glucose levels.

Rich in Antioxidants: Supports immunity and reduces oxidative stress.

Heart Health: Helps lower cholesterol and maintain cardiovascular health.

Hydrating & Cooling: Contains high water content, helping maintain hydration.

Conclusion:
Peerkangai tol thuvayal is a simple, nutritious, and flavorful side dish that turns a usually discarded part of the vegetable into a health-boosting delicacy. Incorporating it into daily meals supports digestion, immunity, and overall wellness while adding a unique taste to your diet.

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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