Ash Gourd/Winter Melon Chutney

Ash Gourd/Winter Melon Chutney

Ash Gourd chutney is an authentic South Indian side dish made with Ash gourd as the main ingredient which has a mild flavor that tastes amazing with the addition of spices. It is also known as Benincasa hispida, winter melon, wax gourd, white pumpkin and Chinese watermelon. It is a fruit that is native to Southern Asia. When ripe, the fruit’s fuzzy exterior turns into a ash colored coating and hence its name. In Southern India it is used in many curries and chutneys. Ash gourd chutney is a favorite of mine. This fruit is keto friendly where 3.5 oz has 13 calories, 3g carbs, 3g Fiber (0 net carbs) and less than 1g Fat and Protein.

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Ash Gourd Chutney - Keto Friendly

I wanted to share this low carb ash gourd chutney recipe as it goes well with many of my keto Indian bread recipes. Try this with my keto dosa, keto poori, or keto garlic naan.

Cook Ash Gourd Vegetables

Roughly chop 1 cup ash melon/gourd, 2 inch chopped ginger, 1/2 tomato chopped, 4 chopped green chilies, and 1 tbsp chopped cilantro. Set aside. Use a medium sized pan on the stove on medium heat. Add 1 tbsp olive oil. Then add ash melon/gourd, tomato, ginger, chilies, cilantro and tamarind to pan and cook until vegetables turn soft.. Add 1/2 tsp turmeric powder, 1/4 tsp asafoetida powder, 2 tsp monk fruit sweetener and 1/2 tsp salt to the vegetables on the pan. Cook for few minutes. Make sure all vegetables are soft.

Blend to form Ash Gourd Chutney

Turn off stove. Let the mixture cool for 5 minutes. Then transfer to a blender. Blend until a creamy consistency and transfer to a serving bowl.

Finalizing Ash Gourd

Turn the stove back on medium heat using the same pan. Add 1 tsp olive oil. Then add 2 tsp mustard seeds and 4 curry leaves. Cook until mustard seeds start crackling. Be careful when the mustard seeds start crackling as they tend to fly out in different directions. Use a cover if available. Turn off stove, spoon out the mustard seeds and curry leaves to the creamy chutney mix.

Pair Ash Gourd with…

Enjoy this chutney with keto dosa, keto poori or keto naan

Keto Dosa
A keto version of a savory Indian crepe prepared with only 3 ingredients mimicking the taste and texture of a traditional dosa
Check out this recipe
Dosa cooked
Keto Garlic Naan
An Indian flat bread made keto with modified fathead dough
Check out this recipe
keto garlic naan
Keto Poori
A keto version of a favorite Indian fried bread that tastes great with a variety of curries.
Check out this recipe
poori plate angle

Notes

  • This is a versatile recipe where you can swap out ash melon/gourd with any vegetable from the squash or pumpkin family
Ash gourd chutney

Winter Melon/Ash Gourd Chutney

A delicious keto friendly low carb chutney that goes great with keto dosa, keto poori or keto garlic naan.
5 from 1 vote
Prep Time: 10 minutes
Cook Time: 10 minutes
Resting Time: 5 minutes
Total Time: 25 minutes
Course: Side Dish
Cuisine: Indian
Keyword: keto, keto recipes, low carb, low carb recipes
Servings: 8
Calories: 32.3kcal
Net Carbs: 2.4g

Equipment

Ingredients

Instructions

  • Roughly chop ash melon/gourd, ginger, tomato, chilies, and cilantro. Set aside.
    ash gourd ingredients
  • Use a medium sized pan on the stove on medium heat
  • Add 1 tbsp olive oil
  • Add ash melon/gourd, tomato, ginger, chilies, cilantro and tamarind to pan and cook until vegetables turn soft.
    ash gourd vegetables
  • Add turmeric powder, asafoetida powder, monk fruit sweetener and salt to the vegetables on the pan. Cook for few minutes. Make sure all vegetables are soft.
    Ash gourd spices
  • Turn off stove. Let the mixture cool for 5 minutes. Then transfer to a blender. Blend until a creamy consistency.
    Ash gourd chutney
  • Turn the stove back on medium heat using the same pan. Add 1 tsp olive oil. Then add mustard seeds and curry leaves. Cook until mustard seeds start crackling. Be careful when the mustard seeds start crackling as they tend to fly out in different directions. Use a cover if available.
    ash gourd mustard seeds and curry leaves
  • Turn off stove, spoon out the mustard seeds and curry leaves to the creamy chutney mix.
    Transfer mustard seeds and curry leaves to ash gourd
  • Enjoy this chutney with keto dosa or keto naan

Notes

  • This is a versatile recipe where you can swap out ash melon/gourd with any vegetable from the squash or pumpkin family

Nutrition

Serving: 1oz | Calories: 32.3kcal | Carbohydrates: 3.4g | Protein: 0.4g | Fat: 2g | Saturated Fat: 0.3g | Sodium: 221.3mg | Potassium: 25.5mg | Fiber: 1g | Sugar: 1.4g | Vitamin A: 82.9IU | Vitamin C: 14.1mg | Calcium: 12.3mg | Iron: 0.3mg | Net Carbs: 2.4g
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