Low Carb Torai ki Subji
Savor the wholesome goodness of **Low Carb Torai ki Subji**, a healthy and flavorful Indian stir-fry perfect for your low-carb lifestyle. Made with tender ridge gourd (Torai), this quick and easy recipe combines the earthy freshness of veggies with aromatic spices like turmeric, cumin, and coriander for a burst of flavor in every bite. Cooked in just 20 minutes, this dish is not only low in carbs but also packed with nutrients, making it an excellent choice for weeknight meals. Served with low-carb flatbread or cauliflower rice, this guilt-free vegan delight is an irresistible addition to your healthy meal rotation. Perfect for both keto-friendly and gluten-free diets!
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Recipe Information
Ingredients
- 500 grams Torai (ridge gourd)
- 1 medium-sized Onion
- 1 medium-sized Tomato
- 1 teaspoon Ginger
- 2 cloves Garlic (optional for a milder taste)
- 1 small Green chili
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Salt
- 1 tablespoon Cooking oil
- 2 tablespoons Fresh coriander leaves
Instructions
Wash the Torai (ridge gourd) thoroughly, peel the skin, and chop into small cubes.
Finely chop the onion, tomato, ginger, garlic (if using), and green chili.
Heat 1 tablespoon of cooking oil in a pan over medium heat.
Add mustard seeds and cumin seeds to the hot oil. Let them splutter for a few seconds.
Add the finely chopped onions and sauté until they turn translucent, which takes about 2-3 minutes.
Stir in the ginger, garlic, and green chili. Cook for another minute until fragrant.
Add the chopped tomatoes and cook until they become soft and mushy, about 3-4 minutes.
Add the turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook the spices for about 1 minute to release their flavors.
Add the chopped Torai to the pan. Mix thoroughly to coat the pieces in the masala mixture.
Cover the pan with a lid and reduce the heat to low. Allow the Torai to cook in its own moisture for 10-12 minutes, stirring occasionally to prevent sticking.
Once the Torai is tender and cooked, uncover the pan and cook for an additional 1-2 minutes to evaporate excess moisture if needed.
Garnish with freshly chopped coriander leaves and serve hot with low-carb flatbread, cauliflower rice, or enjoy as is.
Nutrition Facts
Calories |
379 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2435 mg | 106% | |
| Total Carbohydrate | 54.6 g | 20% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 28.1 g | ||
| Protein | 8.1 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 198 mg | 15% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 1322 mg | 28% | |
*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.
