International · Easy
Roasted Ash Gourd with Olive Oil & Sea Salt
A quick, everyday preparation showcasing ash gourd. Ready in under 30 minutes with pantry staples.
Prep 10m · Cook 15m · Serves 2
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vegetables
Ash Gourd
Ash Gourd — a popular vegetable. Buying guide, nutrition, health benefits, glycemic index and 25+ recipes coming soon.
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ProductAsh Gourd
FoodPulse IDFP641518617007
Short URLhttps://splink.pro/6fXnPb
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Dietary
VeganVegetarianGluten-Free
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Basic Information
Common nameAsh Gourd
Categoryvegetables
Health Benefits
Major benefits
- Rich in fiber, vitamins A and C, folate, potassium and plant polyphenols.
- Low in calories and high in water content — supports weight management and hydration.
- Regular vegetable intake is linked to lower rates of cardiovascular disease and type 2 diabetes.
EvidenceConsensus among USDA, NIH and WHO reviews is that ash gourd contributes positively to a balanced eating pattern when consumed in appropriate portions.
Nutrition (per 100 g)
calories35
protein g2.5
carbs g7
fiber g3
sugar g3
fat g0.3
Storage
RefrigerationRefrigerate most fresh vegetables at 0–4 °C in a breathable bag.
Shelf lifeDo not wash before storing — moisture accelerates spoilage.
Safety notesStore root vegetables in a cool, dark place with good airflow.
Preservation
Refrigerate most fresh vegetables at 0–4 °C in a breathable bag.Do not wash before storing — moisture accelerates spoilage.Store root vegetables in a cool, dark place with good airflow.
Recipes (5)
International · Easy
Sautéed Ash Gourd with Garlic
A quick, everyday preparation showcasing ash gourd. Ready in under 30 minutes with pantry staples.
Prep 10m · Cook 15m · Serves 2
International · Easy
Ash Gourd & Lentil Soup
A quick, everyday preparation showcasing ash gourd. Ready in under 30 minutes with pantry staples.
Prep 10m · Cook 15m · Serves 2
International · Easy
Curry-Spiced Ash Gourd
A quick, everyday preparation showcasing ash gourd. Ready in under 30 minutes with pantry staples.
Prep 10m · Cook 15m · Serves 2
International · Easy
Ash Gourd Stir-Fry
A quick, everyday preparation showcasing ash gourd. Ready in under 30 minutes with pantry staples.
Prep 10m · Cook 15m · Serves 2
Interesting Facts
- Cooking vegetables can improve the bioavailability of some nutrients (e.g. lycopene in tomatoes).
- Color intensity is often a good proxy for antioxidant density.
- Blanching before freezing preserves texture and color for months.
- Most vegetables retain more nutrients when steamed than boiled.
- Eating a wide range of colors is a simple rule of thumb for a balanced micronutrient intake.
Frequently Asked Questions
Is Ash Gourd healthy?
Yes — Ash Gourd is generally considered a nutritious addition to a balanced diet when consumed in appropriate portions.
How should I store Ash Gourd?
Follow the storage guidance above. Most fresh varieties benefit from refrigeration; shelf-stable versions keep in a cool, dry cupboard.
Can I freeze Ash Gourd?
Many forms of Ash Gourd freeze well. Portion into freezer bags, label with the date, and use within 3 months for best flavor.
What does Ash Gourd pair well with?
Consult the recipe suggestions above — Ash Gourd usually pairs beautifully with fresh herbs, citrus, or a matching regional cuisine.
Where does Ash Gourd come from?
Ash Gourd is produced or sourced in a variety of regions worldwide. Local farmers' markets are often the freshest option.
Profile source: seed-stub · updated 8/6/2026