Neetu Kapoor loves 'turai' or 'ridge gourd' chutney: What part to cook for maximum health benefits

In a recent online interview, former actress and actor Ranbir Kapoor's mother, Neetu Kapoor, said that she loves a chutney made of the vegetable 'turai.' In Kerala, this tropical, moisture-rich vegetable is called 'peechinga,' 'peechil' or 'peerakkaya.' In English, it's called ridge gourd and is a vegetable that's consumed across states like Tamil Nadu, North-West India, Telangana, Andhra Pradesh, Assam and West Bengal. The versatile veggie is used to make stir-fries, lentil curries, snacks and also gravies. In Tamil cuisine, a peel chutney is made with its fibrous outer ridges and peels, roasted with tamarind, red chillies, coconut and urad dal. In the video, Neetu Kapoor says all its nutritional benefits are hidden in the ridges.

Peechinga or ridge gourd
Doctors say that this low-calorie vegetable is also high in water content. Dr Pal Manikyam, a renowned gastroenterologist, once explained that one cup of peechinga only has 25 calories. It also has 3/4 grams of fibre and is rich in vitamins A, C and potassium. According to Dr Pal, the vegetable also has the bioactive compounds called luffins and saponins, which support metabolic health and immunity. "Luffins inhibit abnormal protein synthesis in damaged cells from multiplying. Saponins slow our glucose absorption and act as a prebiotic," he says.

The ridges hide the magic
The National Institute of Health says the outer ridges of the vegetable have a higher concentration of antioxidants, fibre and protective compounds. Its peel also has stronger antioxidants compared to the inner pulp. The skin also has a high concentration of Vitamin A, C, iron, zinc and magnesium. The bitter-tasting skin also supports cholesterol management.

The best gourds to cook
Experts say it's better to select small to medium tender gourds to cook, as older gourds can have woody, tough-to-cook ridges and peels. Make sure that you wash the vegetable well as well.