Low Fat Torai ki Subji
Light, flavorful, and incredibly nutritious, Low Fat Torai ki Subji is the perfect addition to your healthy eating routine. This Indian-style ridge gourd stir-fry is delicately spiced with turmeric, coriander, and a hint of chili, creating a comforting yet vibrant dish that’s low in calories and packed with vitamins. Sautéed with minimal oil and enhanced by fresh ginger, onions, and tomatoes, this recipe ensures maximum flavor with a light, wholesome approach. Ready in just 30 minutes, it’s a fantastic quick meal option that pairs beautifully with soft chapatis, parathas, or steamed rice. Whether you're looking for a simple weekday dinner or a healthy side dish, this Low Fat Torai ki Subji is sure to please both your taste buds and your health goals!
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Recipe Information
Ingredients
- 500 grams Torai (ridge gourd)
- 1 medium (finely chopped) Onion
- 1 medium (finely chopped) Tomato
- 1 small (slit lengthwise) Green chili
- 1 teaspoon (finely grated) Ginger
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.25 teaspoon Red chili powder
- 0.5 teaspoon (adjust to taste) Salt
- 1 teaspoon Oil (preferably olive or mustard)
- 2 tablespoons (chopped, for garnish) Fresh coriander leaves
- 3 tablespoons Water
Instructions
Wash the torai (ridge gourd) thoroughly, peel the skin lightly, and chop it into small pieces.
Heat 1 teaspoon of oil in a non-stick or heavy-bottomed pan over medium heat.
Add cumin seeds to the pan and let them splutter for a few seconds.
Add the finely chopped onion and sauté until it turns translucent, about 2-3 minutes.
Add the grated ginger and slit green chili, stirring for another minute until fragrant.
Add the chopped tomato and cook until it softens and blends with the onion mix, about 3-4 minutes.
Stir in the turmeric powder, coriander powder, red chili powder, and salt. Mix well to evenly coat the mixture with the spices.
Add the chopped torai (ridge gourd) to the pan and mix to combine with the spice mixture.
Add 2-3 tablespoons of water to prevent sticking, cover the pan with a lid, and let the vegetable cook on low heat for 10-12 minutes, stirring occasionally.
Check if the torai has cooked through—it should be soft and release its natural water. If needed, cook for an additional 2-3 minutes without the lid to evaporate excess liquid.
Turn off the heat and garnish with freshly chopped coriander leaves.
Serve hot with chapati, paratha, or steamed rice for a healthy meal.
Nutrition Facts
Calories |
276 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.8 g | 9% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2435 mg | 106% | |
| Total Carbohydrate | 51.7 g | 19% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 27.9 g | ||
| Protein | 7.2 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 185 mg | 14% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 1270 mg | 27% | |
*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.
