Tori ki Sabzi
A light, everyday North Indian sabzi made with tender ridge gourd cooked in minimal spices. Tori, also called turai, absorbs the tempering of cumin, garlic, and green chilies beautifully, resulting in a slightly sweet, mildly spiced vegetable dish that comes together in under 20 minutes. Perfect for a simple home lunch paired with roti and dal.
For 4 servings
- prep
Prep the ridge gourd.
Peel the tori using a vegetable peeler, leaving some green skin for texture. Cut into 1-inch cubes and set aside.
- temper · ~2 min
Make the tempering.
1.Heat oil in a kadhai or pan over medium heat.2.Add cumin seeds and let crackle for 30 seconds.3.Add asafoetida, chopped garlic, and slit green chilies. Sauté until garlic turns light golden (30-40 sec).TIPMedium heat ensures the garlic doesn't burn — burnt garlic turns bitter quickly. - saute · ~5 min
Sauté the onions and spices.
1.Add chopped onions and cook until translucent (3-4 min).2.Sprinkle turmeric powder, red chili powder, and coriander powder.3.Stir and cook for 30 seconds until fragrant. - saute · ~10 min
Cook the tori.
Add the diced tori and salt. Mix well so the vegetable is coated with the spices. Cover and cook on low heat for 8-10 minutes, stirring once halfway. The ridge gourd releases its own water — no need to add extra.
TIPTori cooks in its own moisture. Avoid adding water; it will turn mushy and lose its delicate texture. - saute · ~3 min
Dry excess moisture.
Remove the lid and cook uncovered for 2-3 minutes on medium heat until any remaining water evaporates and the sabzi looks glossy.
TIPA quick high-heat finish concentrates the flavor and gives the sabzi a nice sheen. - garnish
Garnish with coriander leaves and serve hot.
Turn off the heat. Sprinkle chopped coriander leaves on top and serve with roti or paratha.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Peel ridge gourd leaving thin strips of green skin for a pleasant texture contrast.
- 2Do not add water—tori releases enough moisture to cook perfectly on low heat.
- 3Cook uncovered at the end to evaporate excess liquid and concentrate flavors.
- 4Sauté garlic on medium heat until just golden to avoid bitterness.
- 5Use tender ridge gourd—older ones can be fibrous and bitter.
- 6This sabzi tastes best when served immediately; leftovers can be refrigerated for 1 day.
Adapt it for your goals.
Vegan
Already vegan as written—just ensure the oil is plant-based. No changes needed.
with potatoWith potato
Add 1 small diced potato along with the tori for extra heartiness and a thicker, more substantial sabzi.
tomato basedTomato-based
Add 1 chopped tomato after the onions and cook until soft before adding tori; this adds tanginess and a richer gravy.
low oilLow-oil
Reduce oil to 1 tsp and use a non-stick pan. The water released by tori prevents sticking without extra fat.
Why this is on our healthy list.
Low in Calories
Ridge gourd is very low in calories and high in water content, making this sabzi a light, hydrating side dish.
Good Source of Dietary Fiber
The fibrous ridge gourd and onions contribute to healthy digestion and promote satiety.
Rich in Antioxidants
Turmeric, cumin, and coriander provide anti-inflammatory compounds. Asafoetida aids digestion.
Naturally Gluten-Free
All ingredients are naturally free from gluten, suitable for gluten-sensitive diets.
Frequently asked questions
Fresh tori is best because frozen pieces release excess water and become mushy. If using frozen, thaw and pat dry first, then reduce covered cooking time by half.
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