Dairy-Free Torai ki Subji
Delve into the vibrant flavors of this Dairy-Free Torai ki Subji, a classic Indian ridge gourd stir-fry that’s wholesome, quick, and perfect for a nutritious meal. Featuring tender ridge gourd simmered in a fragrant blend of onions, tomatoes, ginger, garlic, and a medley of spices, this recipe is naturally dairy-free and packed with flavor. The tempering of mustard seeds and cumin adds a delightful aromatic touch, while the optional hint of red chili powder lets you customize the heat to your liking. Ready in just 30 minutes, this light yet satisfying dish pairs beautifully with steamed rice or soft rotis, making it an ideal choice for a busy weeknight dinner or a healthy addition to your meal rotation. With a garnish of fresh cilantro, it's a feast for both the eyes and the palate! Perfect for vegan, gluten-free, and wholesome eating enthusiasts.
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Recipe Information
Ingredients
- 500 grams Ridge gourd (torai)
- 1 medium, finely chopped Onion
- 2 medium, finely chopped Tomatoes
- 1 teaspoon, finely grated Ginger
- 2 minced Garlic cloves
- 1 small, finely chopped (adjust to taste) Green chili
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder (optional)
- 1 teaspoon or to taste Salt
- 2 tablespoons Cooking oil (such as sunflower or coconut oil)
- 2 tablespoons, chopped, for garnish Fresh cilantro leaves
Instructions
Wash the ridge gourd thoroughly, peel the rough ridges, and chop into bite-sized pieces. Set aside.
Heat the cooking oil in a pan over medium heat. Once hot, add the mustard seeds and cumin seeds. Let them splutter for a few seconds.
Add the finely chopped onion and sauté until golden brown, stirring frequently.
Add the minced garlic, grated ginger, and chopped green chili. Sauté for 1-2 minutes until aromatic.
Stir in the chopped tomatoes and cook until softened and oil starts to separate, about 4-5 minutes.
Add turmeric powder, coriander powder, red chili powder (if using), and salt. Stir well to combine the spices with the mixture.
Add the chopped ridge gourd to the pan and mix everything thoroughly. Cover the pan with a lid and let it cook on medium-low heat for 10-12 minutes, stirring occasionally to prevent sticking.
Uncover and check if the ridge gourd is tender and has released its juices. If the mixture is too dry, add a splash of water to achieve the desired consistency and cook for another 2-3 minutes.
Turn off the heat, garnish with freshly chopped cilantro leaves, and serve hot with rice or rotis.
Nutrition Facts
Calories |
505 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2406 mg | 105% | |
| Total Carbohydrate | 54.1 g | 20% | |
| Dietary Fiber | 12.9 g | 46% | |
| Total Sugars | 26.9 g | ||
| Protein | 9.2 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 219 mg | 17% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 1738 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
