Vegan Torai ki Subji
Discover the vibrant flavors of Vegan Torai ki Subji, a comforting Indian ridge gourd curry that is as healthy as it is delicious! This plant-based recipe combines tender ridge gourd with a medley of aromatic spices like turmeric, cumin, and coriander, creating a dish that is both nutrient-rich and bursting with flavor. Fresh tomatoes and onions sautéed to perfection form the base of this vegan masterpiece, while green chili and ginger add a subtle kick that elevates every bite. Ready in just 35 minutes, this simple yet satisfying curry pairs beautifully with steamed rice, soft rotis, or flaky parathas, making it an ideal pick for quick weekday dinners or luxurious weekend feasts. Garnish with fresh coriander leaves for a touch of brightness and extra appeal. Perfect for those seeking wholesome vegan recipes or exploring Indian cuisine, Vegan Torai ki Subji is a delicious dive into the art of plant-based cooking!
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Recipe Information
Ingredients
- 500 grams Ridge gourd (torai)
- 1 medium-sized Onion
- 1 medium-sized Tomato
- 1 teaspoon (grated) Ginger
- 1 small (finely chopped) Green chili
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon (adjust to taste) Salt
- 2 tablespoons Cooking oil
- 2 tablespoons (chopped, optional for garnish) Fresh coriander leaves
Instructions
Wash and peel the ridge gourd (torai) to remove the ridged outer skin. Chop it into bite-sized pieces.
Finely chop the onion, tomato, and green chili. Grate the ginger.
Heat 2 tablespoons of cooking oil in a large pan or skillet over medium heat.
Add 1 teaspoon of cumin seeds and let them sizzle until aromatic, about 30 seconds.
Add the chopped onion and sauté until golden brown, about 5-6 minutes.
Stir in the grated ginger and chopped green chili. Sauté for 1-2 minutes until the raw aroma of ginger dissipates.
Add the chopped tomato, and cook until it softens and blends into the mixture, about 4-5 minutes.
Add 0.5 teaspoon of turmeric powder, 1 teaspoon of coriander powder, and 0.5 teaspoon of red chili powder. Mix well to combine the spices with the tomato-onion mixture.
Add the chopped ridge gourd (torai) to the pan and mix until the pieces are evenly coated in the spice mixture.
Season with 0.5 teaspoon of salt (or adjust to taste) and cover the pan. Reduce the heat to low and let the ridge gourd cook in its own moisture for 15-20 minutes, stirring occasionally.
Check if the ridge gourd is tender. If needed, add a splash of water to prevent sticking and continue cooking until fully cooked.
Once the ridge gourd is cooked, remove the lid and let any excess moisture evaporate by cooking uncovered for 1-2 minutes.
Garnish with chopped fresh coriander leaves (optional).
Serve hot with steamed rice, roti, or paratha for a wholesome vegan meal.
Nutrition Facts
Calories |
494 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.8 g | 39% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2387 mg | 104% | |
| Total Carbohydrate | 53.2 g | 19% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 30.5 g | ||
| Protein | 7.6 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 200 mg | 15% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 1322 mg | 28% | |
*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.
