Nut-Free Torai ki Subji
Savor the simplicity and wholesome flavors of Nut-Free Torai ki Subji, a delightful Indian ridge gourd curry that's both nutritious and allergy-friendly. Crafted with fresh, tender ridge gourd, aromatic spices like cumin and turmeric, and a touch of tangy tomatoes, this quick and easy dish is perfect for both weekday meals and special occasions. This recipe skips nuts entirely while delivering a hearty, flavorful experience that's vegan and gluten-free. Ready in just 30 minutes, it pairs beautifully with warm roti, paratha, or steamed rice. Whether you're simplifying your dinner or catering to dietary needs, Nut-Free Torai ki Subji promises a taste of comfort and authenticity that's sure to please.
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Recipe Information
Ingredients
- 500 grams Ridge gourd (torai)
- 2 tablespoons Oil (sunflower or vegetable oil)
- 1 teaspoon Cumin seeds
- 1 pinch Asafoetida (hing)
- 1 piece Onion (medium, finely chopped)
- 1 piece Tomato (medium, finely chopped)
- 1 piece Green chili (slit lengthwise)
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 2 tablespoons Fresh coriander leaves (finely chopped, for garnish)
Instructions
Wash, peel, and chop the ridge gourd into small cubes. Set aside.
Heat oil in a heavy-bottomed pan on medium heat.
Add cumin seeds to the hot oil and let them splutter for a few seconds.
Add a pinch of asafoetida (hing), followed by the chopped onion. Sauté until the onion turns soft and translucent.
Stir in the chopped tomato and green chili. Cook for 3-4 minutes until the tomato softens and blends into the mixture.
Add turmeric powder, coriander powder, and red chili powder. Cook the spices for a minute, stirring continuously to prevent burning.
Add the chopped ridge gourd and salt. Mix well to coat the vegetables evenly with the spice mixture.
Cover the pan with a lid and let the ridge gourd cook on low-medium heat. Stir occasionally and cook for about 10-12 minutes or until the ridge gourd becomes tender and releases its juices.
Remove the lid and turn up the heat slightly to allow any excess water to evaporate if necessary, stirring frequently.
Turn off the heat and garnish with freshly chopped coriander leaves.
Serve hot with roti, paratha, or steamed rice.
Nutrition Facts
Calories |
467 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2408 mg | 105% | |
| Total Carbohydrate | 46.9 g | 17% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 24.4 g | ||
| Protein | 7.8 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 202 mg | 16% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 1653 mg | 35% | |
*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.
