Heart-Healthy Torai ki Subji

Delight in the comforting flavors of *Heart-Healthy Torai ki Subji*, a light and wholesome Indian ridge gourd curry perfect for guilt-free dining. Crafted with fresh Torai (ridge gourd), aromatic spices like cumin, ground coriander, and turmeric, and just a touch of heart-friendly olive oil, this low-calorie wonder is as nutritious as it is flavorful. The tender cubes of ridge gourd are perfectly simmered in a fragrant tomato-onion masala, creating a luscious dish that’s ideal for pairing with whole-grain roti or brown rice. Packed with antioxidants, fiber, and minimal fat, this quick-and-easy recipe comes together in just 30 minutes, making it the perfect addition to your weeknight rotation. Garnished with vibrant cilantro, this vegan and gluten-free subji isn’t just a meal—it’s a celebration of clean, healthy eating.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams Torai (ridge gourd)
• 1 medium Onion
• 1 medium Tomato
• 1 inch piece Ginger
• 2 cloves Garlic
• 1 small Green chili
• 0.5 teaspoons Turmeric powder
• 1 teaspoons Ground coriander
• 0.5 teaspoons Cumin seeds
• 0.5 teaspoons Salt
• 1 teaspoons Olive oil
• 2 tablespoons Fresh cilantro leaves
• 50 milliliters Water

Directions

Step 1

Peel the ridge gourd (Torai) and cut it into small cubes. Set aside.

Step 2

Finely chop the onion, tomato, ginger, green chili, and garlic.

Step 3

Heat 1 teaspoon of olive oil in a non-stick or heavy-bottomed pan over medium heat.

Step 4

Add cumin seeds to the oil and let them sizzle for about 30 seconds until aromatic.

Step 5

Add the chopped onions and sauté for 2-3 minutes until they turn translucent.

Step 6

Stir in the ginger, garlic, and green chili, and cook for 1 minute to release their aroma.

Step 7

Add the chopped tomatoes, turmeric powder, and ground coriander. Cook for 3-4 minutes until the tomatoes soften and the mixture forms a thick masala base.

Step 8

Add the cubed Torai and sprinkle salt over it. Mix well to coat the gourd in the masala.

Step 9

Pour in 50 milliliters of water and cover the pan with a lid. Allow the Torai to cook on low-medium heat for 10-12 minutes, stirring occasionally, until it becomes tender and releases its natural juices.

Step 10

Taste and adjust salt if necessary. Garnish the subji with freshly chopped cilantro leaves.

Step 11

Serve warm with whole-grain roti, brown rice, or as a side dish to a hearty meal.

Nutrition Facts

Serving size	903.7 grams (903.7g)

Amount per serving	% Daily Value*
Calories	383

Total Fat 16.80g	22%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 1.40g
Cholesterol 0mg	0%
Sodium 2441mg	106%
Total Carbohydrate 55.90g	20%
Dietary Fiber 11.10g	40%
Total Sugars 28.10g
Protein 8.10g	16%

Vitamin D 0IU	0%
Calcium 211mg	16%
Iron 6mg	31%
Potassium 1398mg	30%

*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.

Source of Calories

Fat: 37.1%

Protein: 8.0%

Carbs: 54.9%