Whole30 Torai ki Subji
Discover the vibrant simplicity of Whole30 Torai ki Subji, a nutritious and flavorful Indian ridge gourd stir-fry that's perfect for a clean-eating lifestyle. This quick and easy recipe celebrates the natural sweetness of ridge gourd, enhanced with warm, aromatic spices like cumin, turmeric, and coriander, all cooked in coconut oil for a Whole30-compliant touch. With a prep time of just 15 minutes and a cooking time of 20 minutes, this dish is a time-saving, healthy option for busy weeknights. Serve it as a wholesome side dish or enjoy it as a light, satisfying main meal, beautifully garnished with fresh cilantro for a burst of freshness. Try this gluten-free, dairy-free, and vegan-friendly recipe to add a delicious, nourishing twist to your clean-eating menu!
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Recipe Information
Ingredients
- 500 grams Ridge gourd (torai)
- 2 tablespoons Coconut oil
- 1 teaspoon Cumin seeds
- 1 medium-sized Onion
- 1 medium-sized Tomato
- 3 units Garlic cloves
- 1 teaspoon Ginger
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder (optional)
- 1 teaspoon Coriander powder
- 0.75 teaspoon Salt
- 2 tablespoons Fresh cilantro leaves (optional)
- 0.25 cup Water
Instructions
Peel the ridge gourd (torai) to remove the ridges and cut it into small cubes. Set aside.
Finely chop the onion, tomato, garlic, and ginger. Keep them ready for cooking.
Heat the coconut oil in a large pan over medium heat.
Once the oil is hot, add the cumin seeds and let them splutter for 20-30 seconds until aromatic.
Add the chopped onion and sauté for 2-3 minutes until they turn translucent.
Add the chopped garlic and ginger, and cook for another minute until fragrant.
Add the chopped tomato, turmeric powder, red chili powder (if using), coriander powder, and salt. Mix well and cook for 3-4 minutes until the tomatoes soften and the spices blend together.
Stir in the chopped ridge gourd. Mix everything well to coat the ridge gourd with the spice mixture.
Add 1/4 cup of water, cover the pan with a lid, and let it simmer on low to medium heat for about 10-12 minutes, or until the ridge gourd becomes tender. Stir occasionally to prevent sticking.
Once the ridge gourd is cooked and most of the water has evaporated, taste and adjust seasoning if needed.
Turn off the heat and garnish with fresh cilantro leaves, if desired, before serving.
Serve hot as a side dish or enjoy it as a light and satisfying main dish during your Whole30 program.
Nutrition Facts
Calories |
506 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.5 g | 39% | |
| Saturated Fat | 23.5 g | 118% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2977 mg | 129% | |
| Total Carbohydrate | 55.5 g | 20% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 29.9 g | ||
| Protein | 8.0 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 213 mg | 16% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 1314 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.
