Soy-Free Torai ki Subji
Discover the wholesome, traditional flavors of India with our Soy-Free Torai ki Subji recipe, a simple yet aromatic ridge gourd curry made without any soy-based ingredients. Perfect for those seeking a light and nutritious dish, this subji combines the goodness of fresh ridge gourd with a medley of flavorful spices such as turmeric, coriander, and red chili powder. Infused with the aromatic charm of mustard seeds, cumin, garlic, ginger, and green chili, this dish is a delightful addition to any meal. Ready in just 30 minutes, it's ideal for busy weeknights or a comforting weekend meal. Serve it hot with roti, paratha, or steamed rice, and garnish with fresh coriander for a colorful finish. This soy-free ridge gourd curry is vegan, gluten-free, and packed with nutrients—making it a perfect choice for health-conscious and allergen-free cooking enthusiasts!
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Recipe Information
Ingredients
- 500 grams Ridge gourd (torai)
- 2 medium, chopped Tomato
- 1 medium, finely chopped Onion
- 3 cloves, minced Garlic
- 1 small, finely chopped Green chili
- 1 teaspoon, grated Ginger
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon (or to taste) Salt
- 2 tablespoons Cooking oil
- 2 tablespoons, chopped (for garnish) Fresh coriander leaves
- 0.25 cup Water
Instructions
1. Wash the ridge gourd (torai), peel the skin lightly, and cut it into bite-sized pieces.
2. Heat 2 tablespoons of cooking oil in a pan over medium heat.
3. Add mustard seeds and let them splutter, followed by cumin seeds. Sauté for a few seconds until aromatic.
4. Add the chopped onion and sauté until they turn golden brown, about 5 minutes.
5. Stir in the minced garlic, grated ginger, and green chili. Cook for another minute until fragrant.
6. Add the chopped tomatoes and cook until they soften and oil begins to separate, about 3-4 minutes.
7. Mix in the turmeric powder, coriander powder, red chili powder, and salt. Sauté for 1-2 minutes to bloom the spices.
8. Add the chopped ridge gourd (torai), stir well to coat it with the spice mixture, and cook for 2-3 minutes.
9. Pour in 1/4 cup of water, cover the pan, and let the ridge gourd cook on low-medium heat for 10-12 minutes, stirring occasionally, until tender.
10. Once cooked, remove the lid and let any excess water evaporate if you prefer a dry consistency.
11. Taste and adjust salt, if needed. Turn off the heat.
12. Garnish with freshly chopped coriander leaves and serve hot with roti, paratha, or steamed rice.
Nutrition Facts
Calories |
571 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3566 mg | 155% | |
| Total Carbohydrate | 67.7 g | 25% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 40.8 g | ||
| Protein | 10.2 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 242 mg | 19% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 1588 mg | 34% | |
*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.
