Calabash is an African and Asian vegetable. Calabash ( Bottle gourd) is one of the oldest vegetable known to man. Hence it was used to treat all kinds of ailments. Calabash is rich in Vitamin B1 and C. It also contains calcium, iron, sodium and potassium.
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| Calabash with cabbage and mung bean |
Mung beans is high in protein and fiber. It has A, B Vitamins (Thiamine, Riboflavin, Folic Acid, Niacin, Vitamin B6, Pantothenic Acid) Vitamin E, Vitamin D, Vitamin C, Vitamin K.
Calabash with cabbage and mung bean
2. Heat up 12.6 gram vegetable oil (1 table spoon)oil in a pan. Reduce heat to low and add 2 grams mustard seeds (1 teaspoon). Wait till the mustard seeds splutter. Add 1 gram dry chili, broken into small pieces (1) and fry for 30 seconds. Add 50 grams of onion (half the quantity), half the curry leaves from 1 sprig and fry for 10 minutes or till the onions take a golden colour. Remove the fried ingredients from the pan and set aside.
3.In a medium sized pan add cooked mung beans. 500 grams calabash peeled and sliced into bite size pieces,100 grams cabbage, sliced into bite size pieces, remaining 50 grams onion, remaining curry leaves, 15 grams green chili (1)
3 gram pandan leaf (3" x 3 pieces),9 grams garlic (3 cloves), 2.5 grams salt (1/2 teaspoon), 1.05 gram cumin seeds (1/2 teaspoon)
1.5 gram fennel seeds (1/2 teaspoon), 2 gram pepper powder (1/2 teaspoon) and 1.5 gram turmeric powder and 1 litre water. Bring to boil and let it simmer for 15 minutes
4. Add 226 grams coconut milk ( 1 cup). Continue to cook for 3 minutes uncovered.
Recipe summary
forCalabash with cabbage and mung bean
Preparation time: 20 minutes
Cooking time: 30 minutes
Serves: 6
1. Dry roast 100 grams split mung beans.Put it in a pan add enough water to cover the mung beans.Bring to boil and simmer for 15 minutes.Set aside.
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Calabash with cabbage
and mung bean
|
2. Heat up 12.6 gram vegetable oil (1 table spoon)oil in a pan. Reduce heat to low and add 2 grams mustard seeds (1 teaspoon). Wait till the mustard seeds splutter. Add 1 gram dry chili, broken into small pieces (1) and fry for 30 seconds. Add 50 grams of onion (half the quantity), half the curry leaves from 1 sprig and fry for 10 minutes or till the onions take a golden colour. Remove the fried ingredients from the pan and set aside.
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| Ingredients |
3.In a medium sized pan add cooked mung beans. 500 grams calabash peeled and sliced into bite size pieces,100 grams cabbage, sliced into bite size pieces, remaining 50 grams onion, remaining curry leaves, 15 grams green chili (1)
3 gram pandan leaf (3" x 3 pieces),9 grams garlic (3 cloves), 2.5 grams salt (1/2 teaspoon), 1.05 gram cumin seeds (1/2 teaspoon)
1.5 gram fennel seeds (1/2 teaspoon), 2 gram pepper powder (1/2 teaspoon) and 1.5 gram turmeric powder and 1 litre water. Bring to boil and let it simmer for 15 minutes
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| Ingredients for tempering |
4. Add 226 grams coconut milk ( 1 cup). Continue to cook for 3 minutes uncovered.
5. Add the fried ingredients that were set aside earlier. You can also serve the curry without the fried ingredients
Calabash with cabbage and mung bean curry is ready.
Recipe follows in detail with pictures.
Preparation time: 20 minutes
Cooking time: 30 minutes
Serves: 6
Ingredients
Main
Main
500 grams calabash peeled and sliced into bite size pieces.
100 grams cabbage, sliced into bite size pieces
100 grams mung beans split
Others
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| Ingredients for Calabash with cabbage and mung bean |
Others
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| Onion,garlic,curry leaf,red and green chili, pandan leaf |
9 grams garlic (3 cloves)
15 grams green chili (1)
3 gram pandan leaf (3" x 3 pieces)
1 gram curry leaves (1 sprig)
12.6 gram vegetable oil (1 table spoon)
226 grams coconut milk ( 1 cup)
2.5 grams salt (1/2 teaspoon)
1 litre water
Spices
Spices
1 gram dry chili, broken into small pieces (1)
2 grams mustard seeds (1 teaspoon)
1.05 gram cumin seeds (1/2 teaspoon)
1.5 gram fennel seeds (1/2 teaspoon)
2 gram pepper powder (1/2 teaspoon)
1.5 gram turmeric powder
1.5 gram fennel seeds (1/2 teaspoon)
2 gram pepper powder (1/2 teaspoon)
1.5 gram turmeric powder
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| Ingredients for tempering |
Preparation
Dry roast the mung bean seeds in a pan or wok. I did in microwave for 2 minutes on high.
In a pan add the mung beans and enough water to cover the mung beans.
Bring to the boil and let it simmer for 15 minutes covered.
Take the pan off the fire. Drain the mung beans and set aside.
Method
In a medium sized pan add the oil and heat it up. When the oil is hot reduce the heat to low and add mustard. Wait till the mustard seeds splutter.
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| Frying mustard seeds |
Add dry chili pieces and fry for 30 seconds.
Add 50 grams of onion (half the quantity), half the curry leaves and fry for 10 minutes or till the onions take a golden colour.
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| Frying dry chili with mustard |
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| Frying onion and curry leaves |
Remove the fried ingredients from the pan and set aside.
In a medium sized pan add cooked mung beans.
Add calabash, cabbage, remaining onion, remaining curry leaves, green chili, red chili, garlic, pandan leaves, salt, cumin seeds, fennel seeds pepper powder and turmeric powder.
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| Calabash with all the ingredients |
Cover the pan and let it simmer for 10 minutes.
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| Simmering calabash |
The mung bean and the calabash will be very soft now. Mung bean will be slightly dissolved.
Add coconut milk.
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| Adding coconut milk |
Continue to cook for 3 minutes uncovered.
Add the fried ingredients that were set aside earlier. You can also serve the curry without the fried ingredients
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| Adding the fried ingredients to the curry |
Calabash with cabbage and mung bean is ready to be served.
Calabash with cabbage and mung bean
Nutrition data for this recipe
Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking. This is only an approximation. For further information please read my post “Nutrition information for my recipes.”
Click the button below to view the nutrition data. Click again to close it.
| Calabash with cabbage and mung bean | ||||
| Nutrient | Value |
Unit
| ||
| Water |
852.3
| g | ||
Energy
|
1,081.3
|
kcal
| ||
Protein
|
35.8
|
g
| ||
Total lipid (fat)
|
63.6
|
g
| ||
Carbohydrate, by difference
|
108.1
|
g
| ||
Fiber, total dietary
|
24.5
|
g
| ||
Sugars, total
|
15.2
|
g
| ||
Calcium, Ca
|
414.7
|
mg
| ||
Iron, Fe
|
17.9
|
mg
| ||
Magnesium, Mg
|
392.1
|
mg
| ||
Phosphorus, P
|
754.0
|
mg
| ||
Potassium, K
|
2,987.4
|
mg
| ||
Sodium, Na
|
1,066.9
|
mg
| ||
Zinc, Zn
|
8.2
|
mg
| ||
Vitamin C, total ascorbic acid
|
141.4
|
mg
| ||
Thiamin
|
1.0
|
mg
| ||
Riboflavin
|
0.5
|
mg
| ||
Niacin
|
6.2
|
mg
| ||
Vitamin B-6
|
1.1
|
mg
| ||
Folate, DFE
|
756.6
|
µg
| ||
Vitamin B-12
|
0.0
|
µg
| ||
Vitamin A, RAE
|
35.4
|
µg
| ||
Vitamin A, IU
|
782.1
|
IU
| ||
Vitamin E (alpha-tocopherol)
|
6.5
|
mg
| ||
Vitamin D (D2 + D3)
|
0.0
|
µg
| ||
Vitamin D
|
0.0
|
IU
| ||
Vitamin K (phylloquinone)
|
89.8
|
µg
| ||
Fatty acids, total saturated
|
44.6
|
g
| ||
Fatty acids, total monounsaturated
|
5.4
|
g
| ||
Fatty acids, total polyunsaturated
|
9.7
|
g
| ||
Cholesterol
|
0.0
|
mg
| ||
Caffeine
|
0.0
|
mg
| ||
Fatty acids, total trans
|
0.0
|
g
| ||
Ash
|
11.7
|
g
| ||
Copper, Cu
|
1.7
|
mg
| ||
Manganese, Mn
|
3.8
|
mg
| ||
Selenium, if
|
15.8
|
µg
| ||
Folate, total
|
756.6
|
µg
| ||
Folic acid
|
0.9
|
µg
| ||
Folate, food
|
756.6
|
µg
| ||
Retinol
|
0.0
|
µg
| ||
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