{"product_id":"ridge-gourd-peerkangai","title":"Ridge Gourd (Peerkangai \/ Turai)","description":"\u003cp\u003e\u003cstrong\u003eFarm-Fresh Ridge Gourd (Peerkangai)\u003c\/strong\u003e — slim, deep-green, sharply ridged gourd picked young and tender from our Tamil Nadu farm. A genuinely zero-waste vegetable — the flesh goes into kootu, and the ridged peel becomes the celebrated \u003cem\u003epeerkangai thol thogayal\u003c\/em\u003e.\u003c\/p\u003e\u003ch3\u003eKey Benefits\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eLow in calories with high water content\u003c\/strong\u003e — 20 kcal per 100 g, suited to light everyday meals.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA source of vitamin C\u003c\/strong\u003e — 12 mg per 100 g, a nutrient that contributes to normal immune system function and helps the body absorb iron from plant foods.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eContains vitamin A precursors\u003c\/strong\u003e — 410 IU per 100 g, contributing to nutrients that support normal vision and skin.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNaturally very low in sodium and fat\u003c\/strong\u003e — 3 mg sodium and 0.2 g fat per 100 g, ideal for low-salt South Indian cooking.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eProvides B-group vitamins and potassium\u003c\/strong\u003e, supporting normal energy metabolism and fluid balance as part of a varied diet.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA zero-waste vegetable\u003c\/strong\u003e — the peel is edible and traditionally used, adding fibre and cutting kitchen waste.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eImportant Safety Information\u003c\/h3\u003e\u003cp\u003e\u003cstrong\u003eTaste a small raw sliver before cooking.\u003c\/strong\u003e Like all gourds, ridge gourd can occasionally develop naturally occurring cucurbitacins that make it intensely bitter and unsafe to eat. If it tastes bitter, discard the whole fruit — do not cook it or juice it. Ridge gourd should also be used young and tender; over-mature fruit becomes woody and fibrous.\u003c\/p\u003e\u003ch3\u003eNutritional Information (per 100 g, raw)\u003c\/h3\u003e\u003ctable\u003e\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eEnergy\u003c\/td\u003e\n\u003ctd\u003e20 kcal\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eCarbohydrate\u003c\/td\u003e\n\u003ctd\u003e4.35 g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eProtein\u003c\/td\u003e\n\u003ctd\u003e1.20 g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eTotal Fat\u003c\/td\u003e\n\u003ctd\u003e0.20 g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eDietary Fibre\u003c\/td\u003e\n\u003ctd\u003e0.5 g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eVitamin A\u003c\/td\u003e\n\u003ctd\u003e410 IU\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eVitamin C\u003c\/td\u003e\n\u003ctd\u003e12 mg (~13% RDA)\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eFolate\u003c\/td\u003e\n\u003ctd\u003e7 µg\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003ePotassium\u003c\/td\u003e\n\u003ctd\u003e139 mg\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003ePhosphorus\u003c\/td\u003e\n\u003ctd\u003e32 mg\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eCalcium\u003c\/td\u003e\n\u003ctd\u003e20 mg\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eMagnesium\u003c\/td\u003e\n\u003ctd\u003e14 mg\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eIron\u003c\/td\u003e\n\u003ctd\u003e0.36 mg\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eSodium\u003c\/td\u003e\n\u003ctd\u003e3 mg\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\u003c\/table\u003e\u003cp\u003e\u003cem\u003eSource: USDA National Nutrient Database (Luffa acutangula). Fresh produce is exempt from mandatory nutrition labelling under FSSAI rules; these figures are published for your information.\u003c\/em\u003e\u003c\/p\u003e\u003ch3\u003eTraditional Tamil Uses\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cem\u003ePeerkangai thogayal\u003c\/em\u003e — the roasted coconut-chilli chutney eaten with hot rice and ghee\u003c\/li\u003e\n\u003cli\u003e\n\u003cem\u003ePeerkangai thol thogayal\u003c\/em\u003e — made from the ridged peel alone, the classic zero-waste dish\u003c\/li\u003e\n\u003cli\u003e\n\u003cem\u003ePeerkangai kootu\u003c\/em\u003e — with moong dal and coconut\u003c\/li\u003e\n\u003cli\u003e\n\u003cem\u003ePeerkangai poriyal\u003c\/em\u003e — dry stir-fry with coconut\u003c\/li\u003e\n\u003cli\u003e\n\u003cem\u003ePeerkangai chutney\u003c\/em\u003e — a side for idli and dosa\u003c\/li\u003e\n\u003cli\u003e\n\u003cem\u003ePeerkangai sambar\u003c\/em\u003e and \u003cem\u003emore kuzhambu\u003c\/em\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cem\u003eBeerakaya pachadi\u003c\/em\u003e — the Telugu neighbour dish, common in Chennai homes\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eStorage Instructions\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eRefrigerate wrapped in newspaper or a perforated bag in the crisper — keeps 5–8 days.\u003c\/li\u003e\n\u003cli\u003eAt room temperature — 2–3 days only. Ridge gourd is more perishable than bottle gourd.\u003c\/li\u003e\n\u003cli\u003eIdeal storage is 10–12.5°C at 90–95% humidity. Avoid the coldest shelf — cucurbits chill-injure below 10°C.\u003c\/li\u003e\n\u003cli\u003eCut or peeled pieces: 1–2 days refrigerated in an airtight container.\u003c\/li\u003e\n\u003cli\u003eDo not wash before storing. Best used within 3–4 days of delivery for texture.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eCertifications \u0026amp; Compliance\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eFSSAI licensed food business — licence number displayed in our website footer.\u003c\/li\u003e\n\u003cli\u003eGrown without synthetic pesticides or chemical fertilisers.\u003c\/li\u003e\n\u003cli\u003eOrganic certification: PGS-India \/ NPOP (certificate available on request).\u003c\/li\u003e\n\u003cli\u003eFresh produce is exempt from mandatory nutrition panel requirements under FSSAI rules.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eFrequently Asked Questions\u003c\/h3\u003e\u003cp\u003e\u003cstrong\u003eDo I have to peel off the ridges?\u003c\/strong\u003e\u003cbr\u003eScrape off the hard ridges with a knife and peel lightly — but save the peelings. Tamil kitchens make \u003cem\u003epeerkangai thol thogayal\u003c\/em\u003e from exactly this. Very tender gourds need only the ridges trimmed.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eHow do I pick a good one?\u003c\/strong\u003e\u003cbr\u003eChoose slim, firm, deep-green gourds with sharp defined ridges. Avoid any that are pale, bulging, light for their size or spongy — those are over-mature and fibrous.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eMine tasted bitter. Why?\u003c\/strong\u003e\u003cbr\u003eNaturally occurring cucurbitacins caused by growing stress. Always taste a raw sliver before cooking. If bitter, discard the whole gourd and contact us for a replacement.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eHow long will it stay fresh?\u003c\/strong\u003e\u003cbr\u003e5–8 days in the refrigerator crisper wrapped in newspaper, or 2–3 days at room temperature. Use within 3–4 days of delivery for the best texture.\u003c\/p\u003e","brand":"Healthy Bowl","offers":[{"title":"250 g","offer_id":51555088040242,"sku":"VEG-RIDGEGOURD-250G","price":30.0,"currency_code":"INR","in_stock":false},{"title":"500 g","offer_id":51555088073010,"sku":"VEG-RIDGEGOURD-500G","price":55.0,"currency_code":"INR","in_stock":false},{"title":"1 kg","offer_id":51555088105778,"sku":"VEG-RIDGEGOURD-1KG","price":105.0,"currency_code":"INR","in_stock":false}],"url":"https:\/\/store.gethealthybowl.com\/products\/ridge-gourd-peerkangai","provider":"Healthy Bowl","version":"1.0","type":"link"}