Heart-Healthy Torai ki Subji
Discover the ultimate guilt-free comfort food with this Heart-Healthy Torai ki Subji! Made with nutrient-rich ridge gourd (Torai), this light and wholesome Indian curry is a quick and easy delight, crafted in just 30 minutes. Sautéed in heart-friendly olive oil and infused with cumin, turmeric, and fresh cilantro, this dish is both low in fat and high in flavor. The tender Torai absorbs the aromatic masala base of onions, tomatoes, garlic, and ground coriander, creating a satisfying yet simple dish that’s perfect for a nutritious weeknight meal. Serve this vegan and gluten-free subji with whole-grain roti or brown rice for a balanced, fiber-packed feast that’s as good for your heart as it is for your taste buds.
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Recipe Information
Ingredients
- 500 grams Torai (ridge gourd)
- 1 medium Onion
- 1 medium Tomato
- 1 inch piece Ginger
- 2 cloves Garlic
- 1 small Green chili
- 0.5 teaspoons Turmeric powder
- 1 teaspoons Ground coriander
- 0.5 teaspoons Cumin seeds
- 0.5 teaspoons Salt
- 1 teaspoons Olive oil
- 2 tablespoons Fresh cilantro leaves
- 50 milliliters Water
Instructions
Peel the ridge gourd (Torai) and cut it into small cubes. Set aside.
Finely chop the onion, tomato, ginger, green chili, and garlic.
Heat 1 teaspoon of olive oil in a non-stick or heavy-bottomed pan over medium heat.
Add cumin seeds to the oil and let them sizzle for about 30 seconds until aromatic.
Add the chopped onions and sauté for 2-3 minutes until they turn translucent.
Stir in the ginger, garlic, and green chili, and cook for 1 minute to release their aroma.
Add the chopped tomatoes, turmeric powder, and ground coriander. Cook for 3-4 minutes until the tomatoes soften and the mixture forms a thick masala base.
Add the cubed Torai and sprinkle salt over it. Mix well to coat the gourd in the masala.
Pour in 50 milliliters of water and cover the pan with a lid. Allow the Torai to cook on low-medium heat for 10-12 minutes, stirring occasionally, until it becomes tender and releases its natural juices.
Taste and adjust salt if necessary. Garnish the subji with freshly chopped cilantro leaves.
Serve warm with whole-grain roti, brown rice, or as a side dish to a hearty meal.
Nutrition Facts
Calories |
383 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 22% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2441 mg | 106% | |
| Total Carbohydrate | 55.9 g | 20% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 28.1 g | ||
| Protein | 8.1 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 211 mg | 16% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1398 mg | 30% | |
*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.
