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A simple and wholesome North Indian curry made with ridge gourd, simmered in a light tomato and onion base. This quick and healthy sabzi is perfect for a light everyday meal with hot rotis.
For 4 servings
Prepare the Tempering (Tadka)
Sauté Aromatics and Build the Masala
Cook the Ridge Gourd (Turai)
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A simple and wholesome North Indian curry made with ridge gourd, simmered in a light tomato and onion base. This quick and healthy sabzi is perfect for a light everyday meal with hot rotis.
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.
Finish and Garnish
Add 2-3 tablespoons of soaked chana dal (split chickpeas) along with the onions for a more protein-rich and textured dish. You may need to add a little water and cook for longer until the dal is tender.
For a richer, creamier sabzi, stir in 2 tablespoons of fresh cream (malai) or cashew paste at the end of cooking.
Add one small potato, diced, along with the onions to make the sabzi more filling and kid-friendly.
Increase the amount of onion and tomato, and finish with a teaspoon of kasuri methi (dried fenugreek leaves) for a classic Punjabi flavor.
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 sabzi is an ideal choice for a weight-loss diet as it is low in calories and fat but high in nutrients and fiber, which helps in keeping you feeling full and satisfied for longer.
Turai is a good source of Vitamin C and other antioxidants that help strengthen the immune system and protect the body against infections and diseases.
With its high water content (over 90%), Turai Sabzi is naturally hydrating and helps in maintaining the body's fluid balance, which is especially beneficial during hot weather.
Yes, Turai 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 Sabzi contains approximately 90-110 calories, depending on the amount of oil used. It's a light and nutritious dish perfect for a healthy meal.
Bitterness in turai usually occurs if the vegetable is overripe or mature. To avoid this, always choose young, tender, and bright green ridge gourds. Tasting a small raw piece before cooking can also help.
Absolutely. For a Sattvic or Jain version, you can skip the onion and ginger-garlic paste. You can increase the amount of tomato and add a pinch more asafoetida (hing) to enhance the flavor.
Yes, using a pressure cooker is a great way to speed up the process. Follow the recipe until you add the turai, then close the lid and pressure cook on medium heat for just 1 whistle. Let the pressure release naturally.
Turai Sabzi pairs wonderfully with hot rotis, chapatis, phulkas, or plain parathas. You can also serve it as a side dish with dal and steamed rice for a complete Indian meal.