Mediterranean Diet Torai ki Subji
Elevate your classic Torai ki Subji with a Mediterranean twist in this wholesome and vibrant recipe. The Mediterranean Diet Torai ki Subji combines the subtle, earthy flavors of ridge gourd with nutrient-rich olive oil, aromatic cumin seeds, and a medley of fresh garlic, onion, tomato, and spices like turmeric and coriander. Simple to prepare yet packed with flavor, this healthy dish is cooked using minimal oil and water, making it perfect for those seeking lighter, heart-friendly meals. Garnished with fresh cilantro and spiced to your preference with optional green chili, this dish is ideal for pairing with whole-grain flatbreads, quinoa, or as part of a Mediterranean feast. A quick 30-minute recipe that serves as a delicious reminder of how global cuisine can inspire everyday meals!
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Recipe Information
Ingredients
- 500 grams Ridge gourd (torai), peeled and chopped
- 2 tablespoons Olive oil (extra virgin)
- 1 teaspoon Cumin seeds
- 3 cloves Garlic, minced
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- Salt (to taste)
- 2 tablespoons Fresh cilantro, chopped
- 50 milliliters Water
- 1 medium Green chili, slit (optional)
Instructions
Peel and chop the ridge gourd (torai) into small pieces. Set aside.
Heat the olive oil in a non-stick or heavy-bottomed pan over medium heat.
Add the cumin seeds and let them sizzle for 30 seconds until aromatic.
Add the minced garlic and sauté for 1 minute, being careful not to burn it.
Stir in the chopped onion and cook until soft and translucent, about 3-4 minutes.
Add the chopped tomato and cook for another 2-3 minutes until it becomes soft and mushy.
Mix in the turmeric powder, ground coriander, and optional green chili. Stir for 30 seconds to bloom the spices.
Add the chopped ridge gourd and salt. Stir well to coat the vegetable with the spice mixture.
Pour in 50 milliliters of water, reduce the heat to low, and cover the pan. Allow the ridge gourd to cook for 10-12 minutes, stirring occasionally, until tender.
Once the ridge gourd is cooked and most of the water has evaporated, taste and adjust the salt as needed.
Finish the dish by garnishing with freshly chopped cilantro.
Serve hot with whole-grain flatbread, quinoa, or as a side dish with a Mediterranean-style meal. Enjoy!
Nutrition Facts
Calories |
446 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.0 g | 37% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 479 mg | 21% | |
| Total Carbohydrate | 44.6 g | 16% | |
| Dietary Fiber | 10.5 g | 38% | |
| Total Sugars | 18.9 g | ||
| Protein | 7.2 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 199 mg | 15% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 1382 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.
