Bottle Gourd — Green

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  Ash Gourd

  Ash gourd is a large, pale green vegetable with a distinctive waxy, powdery coating that gives it its name. Native to South and Southeast Asia, it has been treasured in traditional cooking and Ayurvedic medicine for centuries. The flesh is white, firm, and mildly sweet with a clean, neutral flavour.

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  Sweet Melon — Orange

  Cucumis melo   |   Orange Flesh Muskmelon | Kharbooja

  The orange-fleshed sweet melon is a summer favourite known for its intensely sweet, fragrant flesh and smooth, pale yellow-green outer skin. Softer and more aromatic than a cantaloupe, it has a honey-like sweetness and a meltingly soft texture that makes it perfect for eating fresh.

  Health Benefits

  • High in beta-carotene — excellent for skin and eye health
  • Naturally hydrating — high water content makes it cooling and refreshing
  • Rich in vitamin C and B vitamins
  • Low in calories — a guilt-free sweet treat
  • Contains natural sugars for quick, natural energy

  Nutrition: Calories: 36 kcal | Water: 90% | Vitamin C: good | Carbs: 8.8g (per 100g)

  Culinary Uses: Best enjoyed fresh and chilled. Used in fruit salads, juices, smoothies, and desserts. Pairs beautifully with chaat masala as a street food snack.

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  Bottle Gourd — White

  Lagenaria siceraria   |   White Lauki | Safed Dudhi | White Churakka

  The white variety of bottle gourd features a pale, creamy-white to light green outer skin and the same tender, mild flesh as its green counterpart. Slightly softer in texture when young, it carries a delicate, neutral flavour that makes it highly adaptable across cuisines.

  Health Benefits

  • Excellent source of hydration with very high water content
  • Low in calories — suitable for weight management
  • Supports healthy digestion and reduces bloating
  • Cooling vegetable — ideal during hot weather and summer months
  • Rich in zinc, magnesium, and B vitamins

  Nutrition: Calories: 14 kcal | Water: 93% | Protein: 0.5g | Carbs: 3.2g (per 100g)

  Culinary Uses: Prepared similarly to green bottle gourd — in curries, dals, stir-fries, and soups. Can be juiced fresh. Used in halwa and kheer for a light, creamy dessert.

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  Pumpkin

  Cucurbita moschata / Cucurbita maxima   |   Kaddu | Mathanga | Poosanikai

  Pumpkin is a large, orange-fleshed gourd with a sweet, earthy flavour and smooth, dense texture. Celebrated across cultures — from South Asian curries to Western pies — it is both a versatile cooking ingredient and a nutritional powerhouse. The seeds are equally prized for their nutritional value.

  Health Benefits

  • Exceptional source of beta-carotene — promotes healthy vision and immune function
  • Very high in vitamin A — one of the richest vegetable sources
  • High in fibre and antioxidants — supports heart and digestive health
  • Contains vitamins C, E, and B2, plus iron and potassium
  • Pumpkin seeds are rich in zinc, magnesium, and healthy fats

  Nutrition: Calories: 26 kcal | Vitamin A: very high | Fibre: 0.5g | Carbs: 6.5g (per 100g)

  Culinary Uses: Used in pumpkin curry (mathanga erissery), sambar, soups, and stews. Roasted as a side dish. Used in pumpkin pie, bread, and cakes in Western cuisine. Seeds are roasted as a snack.

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