Low Sodium Torai ki Subji
Discover a healthier twist on a time-honored classic with this Low Sodium Torai ki Subji, a light and nutritious Indian ridge gourd curry. Perfect for those watching their sodium intake, this recipe combines tender torai with the vibrant flavors of cumin, turmeric, coriander, ginger, and garlic. Simmered gently with fresh tomato, green chili, and minimal salt, this dish offers a delicate balance of warmth and earthiness without compromising health. Ready in under 35 minutes, this easy-to-make subji is ideal for weekday meals. Garnished with fresh coriander, it's best served with chapati, paratha, or steamed rice for a wholesome and satisfying experience. A must-try for low sodium diets, healthy eating enthusiasts, and lovers of simple yet flavorful Indian cuisine!
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Recipe Information
Ingredients
- 500 grams Torai (ridge gourd)
- 1 medium Onion
- 1 medium Tomato
- 1 inch Ginger
- 2 pieces Garlic cloves
- 1 piece Green chili
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin seeds
- 2 teaspoons Cooking oil (preferably vegetable or sunflower oil)
- 2 tablespoons Fresh coriander leaves (chopped)
- 100 ml Water
- 0.25 teaspoon Salt (optional and minimal for low sodium diet)
Instructions
Wash and peel the ridge gourd (torai) gently using a peeler, removing ridges and tougher skin. Cut into small bite-sized pieces and set aside.
Finely chop the onion, tomato, and green chili. Mince or grate the ginger and garlic.
Heat 2 teaspoons of oil in a pan on medium heat. Add cumin seeds and let them splutter for a few seconds.
Add the chopped onion and sauté until they turn translucent, about 3-4 minutes.
Add the minced ginger, garlic, and green chili. Sauté for 1-2 minutes until fragrant.
Mix in the turmeric powder and coriander powder, and stir well to incorporate the spices into the onion mixture.
Add the chopped tomato and cook until it becomes soft and mushy, stirring occasionally, about 4-5 minutes.
Add the cut ridge gourd pieces to the pan, stirring gently to coat them in the spice mixture.
Pour in 100 ml of water, cover the pan with a lid, and let the torai cook on low to medium heat for about 10-12 minutes. Stir occasionally to prevent sticking.
Check for doneness by pressing a piece of torai—it should be soft when cooked. Adjust water consistency as needed if you prefer a slightly thinner curry.
Season with minimal salt (optional, as preferred) and stir well.
Turn off the heat and garnish with freshly chopped coriander leaves.
Serve warm with chapati, paratha, or steamed rice for a healthy, delicious low sodium meal.
Nutrition Facts
Calories |
337 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1818 mg | 79% | |
| Total Carbohydrate | 56.2 g | 20% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 28.3 g | ||
| Protein | 7.9 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 203 mg | 16% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 1362 mg | 29% | |
*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.
