Sugar-Free Torai ki Subji
Discover the wholesome goodness of Sugar-Free Torai ki Subji, a simple yet flavorful Indian ridge gourd stir-fry that's perfect for health-conscious food lovers. This diabetic-friendly recipe combines fresh, nutrient-packed ridge gourd with aromatic spices like cumin, turmeric, and coriander for a delicate balance of earthy and spicy flavors. Sautéed with onions, tomatoes, and a hint of garlic and ginger, this subji requires minimal cooking time but delivers maximum taste. Its natural juices ensure a moist, delicious texture without added sugar or excess oil. Garnished with fresh coriander, this dish pairs beautifully with warm roti, paratha, or steamed rice, making it an ideal low-calorie meal for everyday dining. Effortless to prepare and packed with nutrition, this sugar-free recipe is a go-to option for anyone seeking healthy, satisfying, and easy Indian cuisine.
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Recipe Information
Ingredients
- 500 grams Ridge gourd (torai), peeled and sliced
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 1 teaspoon Ginger, minced
- 1 teaspoon Garlic, minced
- 2 small Green chilies, finely chopped
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin seeds
- 1 tablespoon Cooking oil (such as vegetable or mustard oil)
- 0.75 teaspoon Salt
- 2 tablespoons Fresh coriander leaves, chopped (for garnish)
Instructions
Wash and peel the ridge gourd (torai). Slice it evenly into thin round pieces and set aside.
Heat the cooking oil in a pan or kadhai over medium heat.
Once the oil is hot, add cumin seeds and allow them to splutter for about 10 seconds.
Add the chopped onions and sauté until they turn light golden brown, about 4-5 minutes.
Add the minced ginger, garlic, and green chilies. Stir well and cook for an additional minute until fragrant.
Add the chopped tomato and cook until it becomes soft and mushy, about 3-4 minutes.
Stir in the turmeric powder and coriander powder. Mix well to combine the spices with the onion-tomato mixture.
Add the sliced ridge gourd (torai) and salt. Mix everything thoroughly so the ridge gourd is well coated with the spice mixture.
Cover the pan and cook on low to medium heat for about 10-12 minutes, stirring occasionally, until the ridge gourd is tender and cooked through. It will release its own juices, so no additional water is needed.
Once the ridge gourd is cooked and any excess liquid has been absorbed, turn off the heat.
Garnish with fresh chopped coriander leaves and serve hot with roti, paratha, or steamed rice.
Nutrition Facts
Calories |
317 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 21% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1855 mg | 81% | |
| Total Carbohydrate | 41.9 g | 15% | |
| Dietary Fiber | 10.2 g | 36% | |
| Total Sugars | 18.9 g | ||
| Protein | 6.5 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 178 mg | 14% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1290 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.
