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A simple and wholesome North Indian curry made with ridge gourd, simmered in a spiced onion-tomato masala. This light and healthy dish pairs perfectly with hot rotis and a side of dal for a comforting everyday meal.
For 4 servings
Begin by preparing the ridge gourd (turai). Wash it thoroughly, then use a peeler to remove the sharp ridges, leaving some of the green skin on. Chop it into 1-inch round or semi-circular pieces. Finely chop the onion and tomatoes, and slit the green chili.
Heat mustard oil in a kadai or a heavy-bottomed pan over medium heat. Once the oil is hot, add the cumin seeds and let them splutter for about 30 seconds. Add the asafoetida and sauté for another 10 seconds.
Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent. Then, add the ginger-garlic paste and the slit green chili. Cook for another minute until the raw aroma of the paste disappears.
Stir in the chopped tomatoes. Cook for 4-5 minutes, stirring occasionally, until the tomatoes turn soft and mushy. Now, add the ground spices: turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook the masala for 2-3 minutes, until oil begins to separate from the sides.
Add the chopped ridge gourd to the pan. Stir gently to coat the pieces evenly with the masala. Do not add any water. Cover the pan with a lid and reduce the heat to low. Let it cook for 12-15 minutes. The ridge gourd will release its own water and cook in its juices. Stir once or twice in between to prevent sticking.
After 15 minutes, check if the turai is tender. If it's cooked through, remove the lid. Sprinkle the garam masala and freshly chopped coriander leaves over the sabzi. Give it a gentle mix and cook for one more minute without the lid. Turn off the heat and serve hot with rotis or parathas.
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A simple and wholesome North Indian curry made with ridge gourd, simmered in a spiced onion-tomato masala. This light and healthy dish pairs perfectly with hot rotis and a side of dal for a comforting everyday meal.
This north_indian recipe takes 35 minutes to prepare and yields 4 servings. At 118.74 calories per serving with 2.12g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Add 2-3 tablespoons of soaked chana dal (split chickpeas) or moong dal (split yellow lentils) along with the turai for added protein and texture. You may need to add a little water if using chana dal.
For a slightly thicker gravy, add 1 tablespoon of besan (gram flour) after sautéing the onions and roast it for a minute before adding tomatoes.
For a richer, milder curry, stir in 2 tablespoons of fresh cream (malai) or cashew paste at the very end of cooking.
For a Sattvic version, simply skip the onion and ginger-garlic paste. The flavor will be lighter but still delicious.
The high content of dietary fiber and water in ridge gourd promotes healthy digestion, prevents constipation, and supports overall gut health.
This dish is low in calories and fat while being high in fiber, which helps you feel full for longer. This makes it an ideal choice for those aiming for weight loss or maintenance.
With its significant water content, turai helps in maintaining the body's hydration levels, which is crucial for various bodily functions.
Ridge gourd has a low glycemic index and contains certain compounds that may help in managing blood sugar levels, making this sabzi a suitable option for a diabetic-friendly diet.
Yes, Turai ki Sabzi is very healthy. It is low in calories and fat, rich in dietary fiber, and packed with essential nutrients like Vitamin C, iron, and magnesium. Its high water content also helps in hydration.
One serving of Turai ki Sabzi (approximately 1 cup or 185g) contains around 90-110 calories, making it an excellent choice for a light and weight-loss-friendly meal.
Bitterness in turai is usually due to using an overripe or mature gourd. Always select young, tender, and fresh ridge gourds to avoid this. If a piece tastes bitter before cooking, it's best to discard it.
No, it is generally not required. Ridge gourd has a very high water content (over 90%) and will release enough moisture to cook itself. Adding extra water can make the dish soggy.
Leftover Turai ki Sabzi can be stored in an airtight container in the refrigerator for up to 2 days. Reheat it gently on the stovetop or in the microwave before serving.
Yes, you can. Follow the steps until adding the turai. Then, close the pressure cooker lid and cook for 1 whistle on medium heat. Let the pressure release naturally. This method is much faster.