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A simple, light, and healthy North Indian curry made with ridge gourd, onions, and tomatoes. This everyday sabzi is quick to make and pairs perfectly with hot rotis or phulkas for a comforting meal.
For 4 servings
Prepare Vegetables
Sauté Aromatics and Build Masala
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A simple, light, and healthy North Indian curry made with ridge gourd, onions, and tomatoes. This everyday sabzi is quick to make and pairs perfectly with hot rotis or phulkas for a comforting meal.
This north_indian recipe takes 35 minutes to prepare and yields 4 servings. At 117.04 calories per serving with 2.1g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Cook the Ridge Gourd
Garnish and Serve
Add 2-3 tablespoons of soaked chana dal (split chickpeas) along with the onions for added texture and protein. You may need to add a little water and cook for longer until the dal is tender.
Add 1/4 cup of besan (gram flour) after sautéing the onions and roast it for 2-3 minutes until fragrant before adding the tomatoes. This creates a thicker, nuttier base for the sabzi.
Add one small potato, peeled and diced, along with the ridge gourd for a more filling version of the sabzi. The cooking time may need to be slightly increased.
Ridge gourd is rich in dietary fiber and has a high water content, which helps prevent constipation, promotes regular bowel movements, and supports a healthy digestive system.
This dish is low in calories and fat but high in fiber, making it very filling. It helps control appetite and can be a valuable part of a weight loss diet.
With its high water content, ridge gourd has a cooling effect on the body and helps maintain hydration, making this sabzi particularly beneficial during warmer months.
Ridge gourd is a good source of Vitamin C, iron, magnesium, and other essential nutrients that boost immunity and support overall health.
Yes, it's very healthy. Ridge gourd is low in calories and fat, high in dietary fiber and water content, making it excellent for digestion and weight management. The use of minimal oil and fresh spices makes it a nutritious everyday dish.
One serving (approximately 1 cup or 175g) of Tori ki Sabzi contains around 90-110 calories, depending on the amount and type of oil used.
Bitterness in ridge gourd usually occurs when the vegetable is overripe or mature. Always choose young, tender, and bright green gourds. You can taste a small piece before cooking to check for bitterness.
Absolutely. For a 'satvik' or Jain version, you can skip the onion and ginger-garlic paste. The flavor will be different but still delicious, relying more on tomatoes, asafoetida, and other spices.
Store leftover Tori ki Sabzi in an airtight container in the refrigerator for up to 2-3 days. Reheat it thoroughly in a pan or microwave before serving.