By Dr. Vasundhara V R, JEEVANAM Yoga Shiksha Kendra
ght, hydrating, and nutrient-dense alternative to conventional grain-based pasta, this wholesome recipe beautifully blends the cooling nature of ash gourd with the grounding and mineral-rich goodness of ragi (finger millet). Naturally gluten-free and gut-friendly, it is ideal for those following a yogic and holistic lifestyle.
Ingredients
For the Noodles
500 g Ash Gourd (peeled, deseeded, and coarsely grated)
3–4 tbsp Ragi Flour (to prepare the malt)
Water (for blanching and preparing the slurry)
For the Protein & Sauté
100 g Paneer or Tofu (cut into small cubes)
1 medium Carrot (julienned)
1 small Onion (thinly sliced)
10–12 French Beans (finely chopped)
2 tbsp Ghee
For the Spice Blend & Aromatics
1-inch Ginger (finely grated)
1 Green Chili (optional, slit)
1 tsp Cumin Seeds
½ tsp Black Pepper (freshly crushed)
¼ tsp Turmeric Powder
Rock Salt (Saindhava Lavana), to taste
Fresh Coriander (for garnish)
A squeeze of Lemon Juice
Method of Preparation
Prepare the Ash Gourd Base
Bring a pot of water to a rolling boil. Add the grated ash gourd and blanch for about 10 minutes until tender yet firm. Drain thoroughly using a fine sieve and gently press to remove excess moisture without mashing the strands.
Prepare the Ragi Coating
In a small bowl, mix ragi flour with a little water to form a smooth, lump-free slurry. Heat the mixture in a pan on low flame, stirring continuously until it thickens into a silky malt-like consistency. Gently coat the blanched ash gourd strands with the ragi malt, ensuring even coverage. Spread them on a tray and allow to air-dry for about 5 minutes so the coating adheres well.
Prepare the Sauté & Protein
Heat ghee in a wide pan. Add cumin seeds and allow them to splutter. Add grated ginger and green chili, sautéing briefly until aromatic. Introduce paneer or tofu cubes and cook until lightly golden at the edges. Add sliced onions, carrots, and beans, and sauté on medium-high heat for 3–4 minutes until the vegetables are tender yet retain a slight crunch.
Final Assembly
Carefully fold the ragi-coated ash gourd strands into the vegetable mixture. Add turmeric, rock salt, and freshly crushed black pepper. Toss gently for 1–2 minutes, allowing the flavors to blend harmoniously without breaking the strands.
Garnishing
Switch off the flame. Finish with freshly chopped coriander leaves and a squeeze of lemon juice, which enhances flavor and supports iron absorption from the ragi.
Health Benefits
Ash Gourd is highly alkaline, cooling in nature, and supports digestive health and hydration.
Ragi (Finger Millet) provides low-glycemic carbohydrate source rich in calcium and essential minerals.
Black Pepper and Ginger help balance the Sheetavirya (cold potency) of ash gourd, making the dish suitable for all seasons.
This nourishing preparation offers a balanced blend of taste, texture, and therapeutic value—perfect for mindful eating aligned with yogic principles.
