Torai ki Subji
Torai ki Subji is a simple yet delicious Indian ridge gourd curry that's packed with flavor and nutrition. This light and wholesome dish features tender chunks of torai simmered in a fragrant blend of spices, including cumin, turmeric, coriander, and garam masala. Fresh onion, tomato, and a ginger-garlic paste form the base, while green chilies add a subtle kick of heat. As it cooks, the ridge gourd absorbs the aromatic flavors, creating a melt-in-your-mouth experience that's perfect for pairing with steamed rice or Indian flatbread like roti or paratha. With minimal prep time and straightforward steps, this recipe is an ideal choice for a healthy, homemade dinner packed with authentic Indian spices.
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Recipe Information
Ingredients
- 500 grams Ridge Gourd (Torai)
- 1 medium Onion
- 1 medium Tomato
- 2 small Green chilies
- 1 inch piece Ginger
- 3 cloves Garlic
- 1 teaspoon Cumin seeds
- 1 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 1 teaspoon Salt
- 2 tablespoons Oil
- 0.5 cup Water
- 2 tablespoons Fresh coriander leaves
Instructions
Start by washing the ridge gourd thoroughly. Peel the skin using a vegetable peeler and chop it into small cubes. Set aside.
Finely chop the onion, tomato, green chilies. Mince the ginger and garlic together to make a paste.
Heat the oil in a large pan over medium heat. Once hot, add the cumin seeds and let them splutter for a few seconds.
Add the chopped onion and sauté until it turns translucent, about 5 minutes.
Stir in the ginger-garlic paste and green chilies. Cook for another 1-2 minutes until the raw smell goes away.
Add the chopped tomato and cook until it becomes soft and pulpy, approximately 3-4 minutes.
Mix in the turmeric powder, coriander powder, red chili powder, and salt. Stir well to combine the spices with the tomato mixture.
Add the chopped ridge gourd to the pan. Mix everything well so that the ridge gourd is well-coated with the spice mix.
Pour in the water and cover the pan with a lid. Allow it to cook on low heat until the ridge gourd becomes tender, around 15 minutes. Stir occasionally to ensure even cooking.
Once cooked, add garam masala and mix well. Cook for another 2 minutes without the lid to allow excess moisture to evaporate if needed.
Turn off the heat and garnish with freshly chopped coriander leaves.
Serve hot with steamed rice or Indian flatbread.
Nutrition Facts
Calories |
531 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.4 g | 40% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3577 mg | 156% | |
| Total Carbohydrate | 60.6 g | 22% | |
| Dietary Fiber | 12.2 g | 44% | |
| Total Sugars | 31.4 g | ||
| Protein | 9.0 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 240 mg | 18% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 1507 mg | 32% | |
*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.
